MICRO WORKOUTS

Micro-workouts, or "exercise snacks", can have many benefits, including: Time-saving: You can fit a workout into your day in minutes, even during a lunch break. Minimal equipment: You can do micro-workouts at home, in the park, or anywhere with minimal equipment. Improved cardiovascular health: Micro-workouts can help reduce the risk of heart disease and improve cardio-respiratory fitness. Increased metabolism: Micro-workouts can help increase your metabolism, which can aid in weight management and fat loss. Better brain health and mood: Even short bouts of exercise can improve your mood and brain health. Increased muscle strength: Micro-workouts can help you build strength. Improved flexibility: Micro-workouts can help increase your flexibility. Reduced risk of chronic disease: Micro-workouts can help reduce your risk of chronic disease. Money-saving: You don't need a gym membership or trainer to do micro-workouts. Quicker recovery time: Micro-workouts can help you recover more quickly. Variety: Micro-workouts can help reduce boredom and training plateaus. Some examples of micro-workouts include: Squatting for 40 seconds, resting for 20 seconds, and repeating 5 times Doing 30 jumping jacks followed by 30 squats, resting for 10 seconds, and repeating 3 times https://youtu.be/0xoseOw3r7g?si=YNXNmKu5tcY1flZ9 best of health, emmett

MUSCLE

Maintaining muscle mass, strength, and power is the key to maintaining healthspan throughout your lifespan. https://youtube.com/shorts/HlYYgKp_SgI?si=xTPI0X8nNEwaQSBS https://compurocare.com/muscle-matters-10-health-benefits-of-increased-muscle-mass/ best of health, emmett https://www.thrive1.info/

MOBILITY

Mobility is movement through a full range of motion without pain or restriction. It doesn't matter how strong you are if you can't move. You can imnprove this with mobility, yoga and full range of motion strength training. https://evofitness.ch/mobility-training/ good daily routine https://youtu.be/IWqwlJzhrFg best of health, emmett https://www.thrive1.info/

POWER

POWER=STRENGTH x SPEED. I think this is the most overlooked aspect of fitness. Our power production usually peaks in our mid 20's and starts a rapid decline from there. If you work on it you can maintain anaerobic power production throughout your life. The sweet spot seems to be 8-20 seconds with full recovery in between. 2-5 sets, 1-3 times per week. Mode of exercise can be uphill sprints, plyometrics, bike, rower, or ski machine. Anything you can go 100% for 8-20 seconds. https://youtu.be/udHR5aI___8 https://www.physio-pedia.com/Strength_Training_versus_Power_Training best of health emmett https://www.thrive1.info/

WEIGHTED WALKING BENEFITS

Walking wigh a weighted vest or weighted backpack has several benefits for muscular strength, endurance, and fat loss. https://youtu.be/ZCXYwyRUuiw best of health, emmett https://www.thrive1.info/

MUSCLE LOSS vs FAT GAIN

Muscle loss is worse than fat gain as far as healthspan and lifespan. If you want to improve your health and quality of life, LIFT WEIGHTS. great 10 min video https://youtu.be/SknRFOGNKXw http://emmettmurphy.blogspot.com/search?q=strength best of health, emmett https://www.thrive1.info/

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.

YOU CAN CHANGE

In 10 Weeks i lost 25 pounds, i gained strength and improved my fitness. I am off BP medication and feel much better, this program has changed my life. The meditation has improved my resillence and ability to deal with stress. thank you HK (70, female) YOU CAN CHANGE I have had 3 back surgeries in 6 years and with the first two surgeries my recovery consisted of lying in bed, pain, and depression. When you have pain it changes who you are. I ate my feelings. It probably didn’t help that I live very close to Iceburg and ate a shake every time I hurt or felt bad. This last surgery I decided to do something different. I began health and nutrition coaching with Emmett, he told me to move. Move every single day. Didn’t matter what it was, just move. Then he worked on what I ate. Every day I log in and put in what I eat and he tracks it. He is with you every single day. Not just once or twice a week, every single day you hear from him. It keeps you accountable and makes you feel like he cares. I have never felt this good in years. I don’t hurt. I am moving, eating good food and oh yeah, LOOSING WEIGHT! (8 weeks - 24 pounds) Thank you Emmett, you have changed my life. LP (48, female) THRIVE HEALTH and NUTRITION COACHING PROGRAM is convenient and all done online, it works as follows No perfect diet for everyone. However, there are basic principles of nutrition that will improve your health and help you reach your goals. Exercise and Nutrition information and daily feedback from me. Introduction and implementation of healthy lifestyle habits. Personal accountability and support (unlimited email support). Weekly shopping tips that will save you $$ on Healthy Food (Sprouts Market and Amazon). The cost is $749 (50% off for training clients) for 10 weeks, which you will most likely save in food costs. If you are interested or know someone who could benefit from this program https://www.thrive1.info/ best of health, emmett

STRENGTH TRAINING at ANY AGE

https://youtu.be/ekJOT0kn5vs http://emmettmurphy.blogspot.com/search?q=strength+training best of health, emmett https://www.thrive1.info/

CREATINE

Creatine is a very cheap, very powerful supplement which can improve your power, strength, brain health, mitochondrial health, cognitive ability, etc. Definitely worth taking, large amount of positive research. https://www.healthline.com/nutrition/what-is-creatine#how-it-works https://youtu.be/ZPvKcqgASbc https://youtu.be/Y5hdeh9tob0 best of health, emmett https://www.thrive1.info/

MUSCLE MATTERS

Strength training helps you maintain muscle mass, strength, and balance. Preventing sarcopenia as you age is very important for healthy aging. https://youtu.be/LkXwfTsqQgQ http://emmettmurphy.blogspot.com/2020/08/sarcopenia.html 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

MUSCLE STRENGTH INCREASES LONGEVITY

Easy way to improve your quality of life and increase your lifespan, and improve  physical and mental health . Do Strength Training.

https://www.ncbi.nlm.nih.gov/pubmed/28991040

https://health.usnews.com/wellness/fitness/articles/2018-03-23/11-benefits-of-strength-training-that-have-nothing-to-do-with-muscle-size

best of health,
emmett

WEIGHT TRAINING IMPROVES MENTAL HEALTH

 Weight Training not only improves you physical health (strength, muscular endurance, mobility, metabolic markers, injury prevention, etc.), but it also improves your mood and cognitive function. 2-3 sessions per week of 30-40 minutes each is enough to realize the benefits.

https://www.unm.edu/~lkravitz/Article%20folder/RTandMentalHealth.html

https://www.nbcnews.com/better/health/7-benefits-strength-training-go-way-beyond-building-muscle-ncna845936

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

YOGA BENEFITS!

-improve mobility and flexibility
-increased muscle strength
-improved balance
-improved posture
-improved breathing and respiration
-injury prevention
-stress management
-improved mood
-improves sleep

https://www.marksdailyapple.com/slow-moving-training-yoga/


best of health,
emmett

PREVENTING MUSCLE LOSS AS WE AGE

“As a rule, muscle mass declines with age, starting in the 40's and picking up speed after about age 50. Then the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there's an increasing net deficit.” 

~ Dr. Robert Wolfe
Director, Center for Translational Research in Aging and Longevity
University of Arkansas for Medical Sciences

This decrease includes size, shape, and aerobic capacity. How can you slow this process?

1. EXERCISE - be active every day, lift weights 2-3 times per week. This can help improve muscular strength, size, and function, as well as improve your hormone levels (especially growth hormone and testosterone.)

2. EAT QUALITY PROTEIN - sources include free range eggs, grass fed beef, whey protein, wild caught fish, etc,. Foods that are high in BCAA's (branch chain amino acids) which make up the bulk of protein in muscle.


Below are some further strategies

http://fitness.mercola.com/sites/fitness/archive/2015/10/02/preventing-age-related-muscle-loss.aspx

https://draxe.com/sarcopenia/

best of health,
emmett

EXERCISE HELPS MUSCLES FUNCTION BETTER as WE GET OLDER

 Recent study in the Journal of Applied Physiology shows that exercise can help our muscles age slower which is extremely important if we want to golf, hike, bike, etc. as long as we can.

http://mobile.nytimes.com/blogs/well/2016/03/30/exercise-makes-our-muscles-work-better-with-age/

Weight Training as we get older can improve your muscle strength, endurance, circulation, balance, bone density, increase metabolism, help reduce osteoarthritis pain, lower risk of type II diabetes, and improve independence and vitality.

It doesn't take a huge time commitment. 2-3 sessions per week, 30-45 minutes per session, to really improve your health.


best of health,
emmett

EXERCISE and ALZHEIMERS

 Fastest growing disease in the US is Alzheimer's disease.  #1 thing you can do for prevention is exercise on a consistent basis.  The latest research shows that at least 150 minutes per week of a combination of aerobic exercise and strength training can reduce your risk by up to 50%. What type is best? Whatever you like (swimming, biking, hiking, tennis, etc.) 150 minutes is easy to accomplish, try 30 minutes per day x 5 days per week or 50 minutes per day x 3 days per week.

  Exercise helps to decrease inflammation in the brain, as well as increasing blood flow. Below is a shot video explaining how exercise can increase neurogenesis (growth of new brain cells).

http://www.drperlmutter.com/exercise-neurogenesis/

best of health,
emmett

YOGA Benefits

  I recently started Yoga training once a week. It is hard both physically and mentally, but I feel like a fantastic by the end of class. Researchers and starting to study the many benefits of Yoga.

-improve mobility and flexibility
-increased muscle strength
-improved balance
-improved posture
-improved breathing and respiration
-injury prevention
-stress management
-improved mood
-improves sleep

add some variety to your fitness routine, give it a try

if you live in the salt lake area try Schole Yoga, http://scholeyoga.com/, which has classes at XCEL Fitness as well as seminars around the valley.


best of health,
emmett