Paleo Quick Tip of the Day #19 Straight Legged Situps and Planks!

What I want you consider is this:

The FIRST thing you do, each and every morning, is to first fixate on your breath, breathe into your diaphragm and then your chest, in bed, to gradually awaken yourself naturally and healthfully.  This is incredibly important for overall health and wellness- costal breathing is vital for maximum health!

Next, after going to the bathroom, go to your workout area- for me, this is in front of my television!  Lay down a towel if you’d like; I do, and then go through a brief warmup, rotating your neck, shoulder rolls, quarter squats, side to side twists- just methodically warm up each and every joint in your body, gently and pleasantly!  

At this point, I go into my kitchen, start the water boiling in my teakettle for both green tea and coffee, and then get my Vitamix blender canister and assemble my morning Paleo Green Smoothie- the foundation of my Health!!  I have ingredient lists on www.paleojay.com, and in my eBooks Perfectly Paleo Exercise and Paleo Quick Start, but here is the idea in a nutshell:  

Pour into the canister about a cup or so of green tea… add a can of coconut milk if you have it (ideal!), if not just add in about a cup or so of frozen mixed veggies, I like the California Mix that is cauliflower, broccoli, and carrots.  Add in another cup of kale, or spinach, or whatever fresh or frozen green you have on hand, and then throw in cod liver oil, Vitamin D, kelp powder, spirulina powder, a couple of raw free range eggs, a bit of Kerry gold butter- whatever you know to be really nutrient dense and super healthy- throw it in!!  The idea is to give yourself the maximum dose of nutrition possible, in an easily drinkable and absorbable form!  The results are actually miraculous!!

Anyway, blend it up for a couple of minutes, and then make your coffee and tea- this whole process takes maybe 15 minutes max- I use an Aerobie Press coffee maker- about $20, and makes the very best coffee you will ever taste- the procedure is a little “ritual” that I enjoy…

NOW, at last, we get to the subject of this podcast!  I just want you to realize that exercise is important, but nutrition is paramount, as is deep, costal breathing for your health!  So, do those FIRST, and THEN-

Go into your workout space, turn on your favorite Netflix program (this is what I do, daily!), and prepare to enjoy yourself!  Watching Television passively, sitting on a couch or chair, is NOTHING compared to actively building your health and vitality while watching!

I always start with a sequence of Virtual Resistance exercise, which I have covered before, so lets get into the sequel: Straight legged sit-ups, and planks!  

These two exercises are the very best for your core; the part of the human body that is most neglected, and the most important for the health of the interior organs, and the overall body itself!  In addition, the straight legged situp also stretches and revitalizes the spine with each repetition.

Start with the straight legged situp: curl your body up from a flat position on the floor, and try to go as low as you can trying to touch your forehead to your knees.  Repeat.  Do NOT put your feet under anything to anchor them- it is crucial that you curl up without this crutch!  If you can’t do it at first, get into the top position, and then curl down slowly to the flat position- stick with it!  This negative situp is actually the most productive and result-producing part of the exercise!

Now, it’s Plank time!  Turn on your left side, and support your body on your left elbow and left foot.  You can just hold this pose, but I like to lower my hips to the floor, and then raise them, for reps- this speeds up the effect!  

Next, just turn onto your right side, and do the same thing…

Situp time again!  And then planks again…

The thing is; while you are watching a compelling program on TV at the same time, doing the exercises is not onerous at all- it is enjoyable and productive!  I like to think that I am earning the right to be entertained!

And so, with this mindset, you can start your day with not only the best base of nutrition you could possible have, with your Vitamix-powered Paleo Green Smoothie- you are also completely energized with oxygenated blood, and muscles stimulated to make the best possible use of that maximum nutrient density!  A WIN WIN!!

Go on out and rule the day!