WHAT I DO

I often get asked what I do from a workout perspective. Here is a basic outline. I am a 58 year old male, about 9% body fat, decent strength, power, and mobility. This is much different then my routine 25 years ago, it has been modified based on my goals, age, seasons, etc. The main goal now is to become a kick ass 100 year old. I actually feel better than I did 25 years ago. 1. Once a week I do a longer resistance training routine (40 Min),full body, functional movements. dips, pullups, sled, step ups, split squats, etc. I try to do mostly unilateral exercises, keep my strength, power, and mobility equal on each side. 2. Yoga - 3-5 times per week. Variety of types. Restore, mobility, hot, power, etc. 3. Sprints. Max effort 1-3 times per week. 5 x 10-20 seconds, 1-2 minutes recovery, uphill sprints, assault bike, rower, ski erg, etc. Outside whenever possible. 4. Kettlebells and Plyometrics - 1-2 times per week 15 minute routine. mainly swings, single and double arm. Single Leg explosive jumps, speed skater, sand jumps and sprints. goal - power production 5. Composting and Gardening. 5-6 days per week, 1-3 hours per day, I volunteer on a farm which is a 15 minute walk each direction, I usually try to carry weight on my walk. Composting involves swinging a pitchfork and shovel which is a great workout and movement. Outside 6. Sauna 4-5 days per week. 20 minutes 7. Full Body Cryotherapy and Red Light Therapy. 4 days per week, 16 minutes move, move, move best of health, emmett https://www.thrive1.info/ Seasonally Skiing, Hiking, Mtn. Biking, anything outside, etc.

GARDENING!

Spring is approaching, Organic Gardening is one way to grow healthy food right in your backyard or community garden. It is also a great form of movement, nature therapy, and sunshine. Free Docuseries link below if you want to get started. https://growyourownvegetables.org/first-steps-organic/?oprid=42301&ref=240693 http://emmettmurphy.blogspot.com/search?q=gardening best of health, emmett

GARDENING!

Have you ever met a gardener who didn't seem happy and well adjusted. Neither have I.

  M.  Vaccae. This is a bacterium which is found in organic soil and compost. You breathe it while working around this type of soil. It can generally have a positive effect on your brain by increasing your levels of serotonin and stimulating neurogenesis. It is like an antidepressant without the side effects. M. vaccae can improve  mood and decrease anxiety levels. You also get a boost to your immune system. M.  vaccae has a positive effect on inflammatory disease such as asthma, cancer, eczema, IBS, etc.

  Here are some reasons to have and organic garden.

1. M Vaccae.

2. Vit D. Working outside in nature and sunshine can increase you natural Vit D. levels.

3. Movement.  Gardening involves movement in all planes of motion and is good for your muscular endurance, functional strength, balance, etc.

4. Family.  Great way to spend time with your friends and family.

5. Food.   You can grow your own nutritious and delicious food.

6. Cognitive Function. Research has shown that gardening can boost brain health and reduce Alzheimer's risk.

7. Gardening Boosts Immune Function Playing in the dirt exposes you to many healthy soil microbes which can help you achieve a healthy immune system.

Easy to get started.

https://www.rodalesorganiclife.com/garden/beginners-guide-organic-gardening

best of health
emmett

GARDENING

Want to improve your Physical and Mental Health. Try organic gardening.

https://www.gardeningknowhow.com/garden-how-to/lifestyle/garden-fitness-more-than-a-hobby-its-good-for-you.htm

https://emmettmurphy.blogspot.com/search?q=gardening

best of health,
emmett

GARDENING for HEALTH

BE HAPPY! HAVE an ORGANIC GARDEN

BEST THING for your HEALTH RIGHT NOW

 Have an ORGANIC VEGETABLE GARDEN. 

If you really want to improve your physical and mental health, this is the most important thing you can do this spring.

http://emmettmurphy.blogspot.com/2014_04_01_archive.html

https://www.planetnatural.com/start-organic-garden/

If you live around Salt Lake, Wasatch Community Gardens has their annual plant sale coming up.

Sat May 11th

https://wasatchgardens.org/news-and-events/events/item/6-spring-plant-sale

best of health,

emmett

BACKYARD FARMS

Improve your health, the health of the planet, and the quality of the food you eat. Backyard Organic Farming.

http://emmettmurphy.blogspot.com/2018/03/organic-gardening.html

https://www.huffingtonpost.com/entry/permaculture-food-sustainable-productive_us_5b8e3618e4b0162f47266755

best of health,
emmett

ORGANIC GARDENING

  Have you ever met a gardener who didn't seem happy and well adjusted. Neither have I.

  M.  Vaccae. This is a bacterium which is found in organic soil and compost. You breathe it while working around this type of soil. It can generally have a positive effect on your brain by increasing your levels of serotonin and stimulating neurogenesis. It is like an antidepressant without the side effects. M. vaccae can improve  mood and decrease anxiety levels. You also get a boost to your immune system. M.  vaccae has a positive effect on inflammatory disease such as asthma, cancer, eczema, IBS, etc.

  Here are some reasons to have and organic garden.

1. M Vaccae.

2. Vit D. Working outside in nature and sunshine can increase you natural Vit D. levels.

3. Movement.  Gardening involves movement in all planes of motion and is good for your muscular endurance, functional strength, balance, etc.

4. Family.  Great way to spend time with your friends and family.

5. Food.   You can grow your own nutritious and delicious food.

etc..

Easy to get started.

https://www.rodalesorganiclife.com/garden/beginners-guide-organic-gardening

best of health
emmett

GET DIRTY

GARDENING!

another great reason to have an organic garden

  Have you ever met a gardener who didn't seem happy and well adjusted. Neither have I.

  M.  Vaccae. This is a bacterium which is found in organic soil and compost. You breathe it while working around this type of soil. It can generally have a positive effect on your brain by increasing your levels of serotonin and stimulating neurogenesis. It is like an antidepressant without the side effects. M. vaccae can improve  mood and decrease anxiety levels. You also get a boost to your immune system. M.  vaccae has a positive effect on inflammatory disease such as asthma, cancer, eczema, IBS, etc.

  Here are some reasons to have and organic garden.

1. M Vaccae.

2. Vit D. Working outside in nature and sunshine can increase you natural Vit D. levels.

3. Movement.  Gardening involves movement in all planes of motion and is good for your muscular endurance, functional strength, balance, etc.

4. Family.  Great way to spend time with your friends and family.

5. Food.   You can grow your own nutritious and delicious food.

etc..

Easy to get started.

https://www.planetnatural.com/start-organic-garden/

best of health

emmett