We just finished talking about New Year’s Resolutions and the ways you can accomplish them, so I thought I’d check in with our resident expert, Swim and Strength Coach Rippetoe to see how he implements his healthy habits every day.
Fitness begins and ends with your state of mind. I start my day at 4:30 am meditating or reading. My days are filled with things that give me joy and create positive physical and mental growth. Fitness shouldn’t be a chore as it is a lifestyle.
A Day in the Life of a Strength Coach
At 7:00 am, I walk the dogs. I start my day walking around the block with my dogs, about 1100 steps each time. I do that every 2-3 hours all day. Researchers from St. George University in London found in one 2015 study that just 25 minutes of energetic walking can add up to 7 years of life and slow the aging process in our bodies. Walking is a great way to get started on your fitness journey, and it doesn’t feel like a workout!
After a mid-morning dog walk, I go into my Starting Strength Gym and barbell train 2 to 3 days per week, about an hour a session. It may surprise you, but barbell training, along with swimming, are the two best physical exercises to help you become consciously aware of your body, utilizing the same practices of concentration, breath control, and focused body positioning, as meditation.
At high noon, it’s time to swim! It is what we do, after all! I swim about 4 days a week for at least 1 hour, about 2 miles, then it’s back to walk the dogs. They need their exercise, too. Do you really know everything swimming can do? We’ve talked about it at length but it bears repeating. Swimming is low impact and combines upper and lower body workouts at the same time. It’s also a great form of exercise for people with injuries, range of motion difficulties, and limitations due to weight. Swimming regularly can increase core strength and create better balance. Swimming between 30 minutes to 1 hour 3-4 times weekly can lower the risk of heart disease and type 2 diabetes, plus help lower bad cholesterol and blood pressure.
And finally, swimming can act as a natural anti-depressant by increasing endorphins and can even help you live longer. Researchers at the University of South Carolina studied over 40,000 men ranging in age from 20-90 for a span of 30 years. Even when considering various health and age-related factors, they found regular swimmers were half as likely to die during the study (50%). Swimmers were living longer than runners, walkers, and non-exercisers.
After a nap, either before or after lunch, my afternoon varies. Sometimes I am hard at work on the administrative side of One with the Water, other times I am coaching our incredible clients (YOU!). I sleep about 10 hours per day. Rest and recovery plays a key part in both muscle regeneration and spiritual fitness!
In the evening, I walk the dogs a few more times. I end up walking about 10,000 steps every day, which is about a little over 2 miles, plus swimming 2 miles, and the barbell training. All fitness activities combined, I burn about 3000 calories a day without spending hours in the gym. Instead, I am doing it with the ones I love in the way that I enjoy the most.
It’s not rocket science, friends, just a commitment to living our best lives. Start your journey today, with barbell training, adult swim lessons, or a brisk walk around the block. But please, just start.