Transmutable Explorations

Category: Life

  • Barefoot Shoes for Foot Health

    Barefoot Shoes for Foot Health

    The Barefoot Revolution: Why You’ll Love Wearing Zero Drop Shoes for Adventure and Beyond

    As we focus on the complexities of modern life, it’s easy to overlook one of the most fundamental aspects of our daily existence: our feet. We stuff them into ill-fitting shoes, pound the pavement, and expect them to perform without complaint. But what if our shoes are actually doing more harm than good? Enter barefoot shoes, a game-changing innovation that’s revolutionizing the way we think about footwear.

    What Are Barefoot Shoes?

    When I talk about barefoot shoes, I’m mostly referring to Zero drop shoes.  The term barefoot shoes can also be used when talking about more minimalist footwear.  In both cases, this type of shoe is designed to mimic the natural stride of the human foot. Unlike traditional shoes, which feature a raised heel and supportive arch, zero drop shoes have a flat, even sole.  This allows the foot to move freely.

    The barefoot shoe design philosophy is based on the idea that our feet are perfectly capable of supporting our body weight and facilitating movement, without the need for artificial support or cushioning.  Minimalist shoes often take this concept further, by minimizing the amount of material between you and the ground allowing your feet to actually sense the ground beneath you.  To me, ‘Zero Drop’ is the most important factor.  Both types of footwear tend to be better than the traditional ‘sneaker’ that we were all raised wearing.

    The Benefits of Zero Drop Shoes

    So, why should you consider making the switch to zero drop shoes? Here are just a few compelling reasons:

    1. Improved Posture: By allowing the foot to move naturally, zero drop shoes promote better posture and alignment. This can have a ripple effect throughout the body, reducing the risk of back pain, neck strain, and other musculoskeletal issues.
    2. Increased Strength and Flexibility: When we wear traditional shoes, our feet become reliant on the artificial support and cushioning.  Zero drop shoes, on the other hand, encourage the foot muscles to work harder.  By allowing your feet to function naturally, barefoot and zero drop shoes can help strengthen your foot muscles, reduce fatigue, and improve flexibility over time.
    3. Better Balance and Proprioception: The flat sole of zero drop shoes (especially in more minimalist varieties) allows for greater sensory feedback, helping us to develop better balance and proprioception (our ability to sense the position and movement of our body).
    4. Reduced Risk of Injury: By mimicking the natural way our feet function, zero drop shoes can reduce the risk of common injuries such as plantar fasciitis, Achilles tendonitis, and shin splints.  These foot strength and flexibility issues are often caused by compensation mechanisms developed from wearing traditional shoes with elevated heels.
    5. Improved Running Form: For runners, zero drop shoes can be a revelation. Zero drop shoes promote a more natural walking or running gait, which can help improve balance, agility, and coordination. By allowing the foot to land midfoot or forefoot, rather than heel striking, runners can reduce their risk of injury and improve their overall form.
    6. Breathability and Comfort: Many barefoot and zero drop shoes use lightweight, breathable materials that help keep your feet cool, dry, and comfortable throughout your activities.
    7. Environmental Benefits: Barefoot and zero drop shoes typically use less material and fewer resources than traditional shoes, making them a more eco-friendly choice.

    The Transition Process

    If you’re considering making the switch to zero drop shoes, it’s essential to do so gradually. Here are a few tips to help you transition smoothly:

    1. Start with short distances: Begin by wearing zero drop shoes for short periods, such as a 30-minute walk or run.
    2. Gradually increase your mileage: As your feet adapt, you can gradually increase your mileage and intensity.
    3. Listen to your body: If you experience discomfort or pain, don’t push through it. Take a break and allow your feet to recover.
    4. Choose the right shoe: Look for a zero drop shoe that offers a comfortable fit and adequate protection for your feet.

    My Barefoot Shoes Adventure

    I’ve been slowly replacing all of my footwear over the last few years with zero drop and barefoot shoes.  I’ve tried a bunch of brands, but there are three specific shoes (from three different brands) that I recommend.  Each one of them has a certain area where they excel.

    Most Barefoot Shoe

    The most barefoot shoe that I wear and actually like is EarthRunners.  I currently wear the Circadian Sandals with Performance laces.  This is both a zero drop shoe and fairly minimalist as well.

    Initially, I bought these to be ‘camp shoes’ that allowed me to let my feet breathe after a long day of backpacking.  I used to use flip-flops for this.  The EarthRunners weigh more than these.  However, one time walking from camp at night to get water convinced me that the extra weight was all worth it.  If a freak occurrence on the trail destroyed my hiking boots, I could likely hike out in EarthRunners without a major problem.  For such an ultra-lightweight shoe, they’re also surprisingly durable.  To top it off, they remain unbelievably secure with the performance laces.  In addition to using this as a general summer time and camp shoe, I also reach for it anytime I’m doing anything in and around bodies of water.

    The Workhorse Barefoot Shoe

    When I am hiking, or active and need something more robust than my EarthRunners, I’m almost always wearing Altras.  I personally love the Altra Lone Peak 6.  Altra is currently on the Lone Peak 8, but I loved the 6 so much that I bought every pair that I could in my size the moment I heard it was being discontinued.  It’s possible the 7 and 8 are even better, but I haven’t tried them yet.

    The Altra Lone Peak 6 is billed as a trail running shoe.  It embodies the principles of zero drop and barefoot-inspired design.  It’s not really a ‘minimalist’ shoe as the rock plate allows you to hike the peaks of Pennsylvania without feeling like you’re on a bed of nails.  Even so, the sole is still very flexible, there is minimal cushioning and the shoes are very breathable.  I like the Lone Peak 6 over other comparable hikers because of the wide toe box.  This allows your feet to assume a natural foot shape rather than being crammed inside while properly navigating elevation.

    The Dress Up Barefoot Shoe

    One of the biggest issues I’ve had in my barefoot shoes journey was finding something that even looked “OK” in situations that required me to be dressed up a bit.  This pretty much ended after I bought a pair of Vivobarefoot’s men’s RA IIIs.  The shoes themselves are fantastic, but Vivobarefoot’s certified B Corp status and commitment to sustainability makes these one of my favorite pair of barefoot shoes.  They also provide great information on making the transition to being a “barefoot” shoe person after a lifetime of wearing more traditional footwear.

    Vivobarefoot is one of the pioneers of zero drop shoes.  I feel that they tend to have fairly innovative and versatile designs. They do this, while still keeping things zero-drop and adhering to the barefoot principles.  I haven’t had to take advantage of it yet, but through their REVIVO program, you can send back your shoes that have reached end of life and they will refurbish them!

    The Missing Link

    If there’s one area where I’m missing a barefoot shoe that I truly enjoy, it’s in general training.  Most of the time I workout in bare feet, but there are some times where I’d like to have shoe protection.  Especially now that I’ve become a regular treadmill user, my next search is to find a barefoot shoe that works great in (ideally) both of these situations.  Have one that might fit the bill? Let me know!

    From conquering mountains to crushing deadlines, my favorite zero drop shoe brands have got you covered. So why not give them a try and experience the barefoot shoe revolution?

    Conclusion

    Embracing barefoot shoes is a journey that requires patience, persistence, and a willingness to challenge conventional wisdom. The rewards are well worth it: stronger feet, better posture, and a reduced risk of injury.  I hope this overview of my journey helps you understand the benefits of barefoot and zero drop shoes even more! If you have any specific questions or want to know more about a particular model, feel free to ask.  Ready to take the first step towards a more natural stride?  Your feet will thank you.

  • Benefits of Using an Acupressure Mat

    Benefits of Using an Acupressure Mat

    Are you seeking an alternative way to alleviate pain, improve your well-being, and enhance your overall health? Look no further than the ancient art of acupressure. I’ve been battling recurring foot pain for a few months and I’ve tried several things to address it.  One of the most effective things that I’ve found is this acupressure mat.   Acupressure mats have been gaining popularity worldwide, offering a plethora of benefits for individuals seeking a natural and non-invasive approach to wellness. In this blog post, I’ll explore what acupressure mats are and the benefits they can provide.

    What is an Acupressure Mat?

    Inspired by Traditional Chinese Medicine (TCM), an acupressure mat is typically a flat mat covered in small, pointed plastic discs. These discs gently stimulate specific pressure points on your body when you lie or stand on the mat.  The acupressure mat I currently use has over 6000 points.

    How Do Acupressure Mats Work?

    Acupressure mats are based on the principles of TCM, which posits that the body has a network of channels, or meridians, that flow throughout the body.  In acupuncture, certain points are strategically located along these channels.  An acupressure mat essentially mimics acupuncture without actually sticking needles into the skin.  By applying pressure to these points, the mat is thought to:

    • Promote Endorphin Release: The stimulation of acupressure points can release endorphins, the body’s natural painkillers, which can help to alleviate pain and reduce inflammation.
    • Increase Blood Flow: The spikes stimulate blood vessels, promoting increased blood flow to the affected areas. This can help to reduce swelling, improve circulation, and deliver essential nutrients and oxygen to the tissues.
    • Reduce stress: Acupressure can activate the parasympathetic nervous system, promoting relaxation and calmness.

    The Benefits of Using an Acupressure Mat

    Due to the proposed mechanisms of action, acupressure mats offer a range of potential benefits:

    • Natural pain relief:  Acupressure mats have been proven to effectively alleviate pain associated with conditions such as chronic back pain, arthritis, and fibromyalgia (Or in my case, foot pain 😉).  This is thought to be due to the promotion of endorphin release.
    • Reduced Stress and Anxiety: The gentle stimulation of the mat can help to calm the nervous system, reducing stress and anxiety levels. This can lead to improved sleep quality, better mood regulation, and enhanced overall well-being.
    • Better sleep: The calming effects of the acupressure mat can help to prepare the body and mind for a restful night’s sleep, leading to improved sleep quality and duration.  I haven’t used my acupressure mat for this yet, but it’s another thing that attracted me to experimenting with one.
    • Improved circulation: The spikes on the mat stimulate blood flow, promoting improved circulation and oxygenation of the tissues. This can lead to increased energy levels, reduced fatigue, and faster healing.

    Getting Started with an Acupressure Mat

    If you’re interested in incorporating an acupressure mat into your self-care routine, here are a few tips to help you get started:

    1. Choose the Right Mat: Look for a high-quality mat with adjustable spikes and a comfortable, cushioned surface.
    2. Start Slow: Begin with short sessions of 5-10 minutes, gradually increasing the duration as you become more comfortable with the sensation.
    3. Find the Right Position: Experiment with different positions to find the most comfortable and effective way to use the mat.  Many people lie on their back or sit on them.  I prefer to stand on mine for a few minutes every day while at my standing desk.
    4. Breathe and Relax: Take deep breaths and relax your body as you lie on the mat, allowing the spikes to gently stimulate the acupressure points.
    5. Combine with Other Practices: Consider incorporating other self-care practices, such as meditation, yoga, or stretching, to enhance the benefits of using your acupressure mat.

    Is an Acupressure Mat Right for You?

    Intrigued by the idea of harnessing the power of acupressure from the comfort of your home?  An acupressure mat could be a valuable addition to your wellness toolkit. Give it a try and see how this ancient practice can transform your modern life.  I haven’t really used the accompanying acupressure pillow, but the mat has become a regular part of my routine.  I’ve been standing on this for a few minutes a day at my standing desk and it really seems to have made a difference in my foot pain!  Have you tried an acupressure mat?  What has your experience been?

  • Improving HRV

    Improving HRV

    I was introduced to heart rate variability (HRV) when I got serious about getting in shape.  Many people recommended monitoring HRV as a means of knowing when to push a workout further.  My HRV has always been low relative to others.  Despite this, it was clear that I always felt my best when it was at the higher end of my regular range.  Pretty much since this realization, I’ve been experimenting with various ways of improving HRV.

    What is HRV?

    Heart Rate Variability is a measure of the changes in the amount of time between beats of your heart.  It is often measured in milliseconds.  This number is highly individual.  It’s not something that can really be compared across individuals.  Its only use is in comparing your current value to your historical range of HRV values.

    How is HRV measured?

    HRV changes as a natural function of the autonomic nervous system.  The sympathetic nervous system decreases the amount of time between heartbeats due to a faster heartbeat.  The parasympathetic, which typically slows the heart beat, increases that time.  Many modern wearables are capable of measuring HRV.  There are different techniques for doing this, so always compare values using the same form of measurement.  HRV changes throughout the day and it’s best to measure while in a rested and relaxed state.

    What Does HRV Indicate?

    In general, a higher HRV is better than a lower value.  HRV is a good indicator of how ‘recovered’ someone is.  When you are in your higher range of values, you are likely to be in a state where you are more resilient to stressors.  Lower range values are a good sign that something is actively stressing your body.

    HRV provides an interesting way to evaluate lifestyle choices that can lead toward a healthier life.  Things that increase HRV tend to lead to overall healthier outcomes.  A downward trend in HRV over a few days is often a sign that it’s time to reevaluate what you are currently doing.  We can use this metric to identify opportunities for us to continue pushing ourselves as well as an indication that we need to take a break.

    How am I Improving HRV?

    The feedback loop that HRV provides is a great quantitative way to measure the effectiveness of health oriented interventions.  I’ve been using this as the basis for many experiments over the years on improving HRV.  Many ways of raising HRV involve dedication to a regular practice.  This is expected given that improving HRV is generally correlated with prioritizing good life choices.   Things that I’ve found that have improved my HRV include:

    Regular Exercise

    Obviously having a regular exercise routine is going to benefit your overall cardiovascular metrics.  HRV may take a hit while you’re exercising, but overtime, exercise (especially HIIT) results in an overall higher HRV.

    Circadian Rhythm Alignment

    Waking up, going to sleep and eating that aligns with the daily rhythms of the sun does wonders for improving HRV.

    Time in Nature

    I discovered this by accident.  I always noticed that my HRV was always higher for a few days after a backpacking trip.  Initially, I attributed this to the fact that backpacking is great exercise.  I’ve since done additional experiments that show that I have a positive HRV trend just from sleeping in nature without the actual exercise associated with backpacking.

    Breathwork

    A regular breathwork practice generally leads to less stress.  Less stress tends to translate into a higher HRV.  There are also certain forms of breathing that can directly raise HRV in the moment.  I describe some of these techniques in my intro to breathwork.

    Regular Mindfulness/Gratitude Practice

    Once again, practicing mindfulness and/or gratitude tends to lower your overall stress.  This also is noticeable at improving HRV.  Not all forms of mindfulness that I practice involves active breathwork or time in nature, so this deserves a section on its own.

    Photobiomodulation

    It’s not clear what the mechanism of action is here, but I’ve tried several variants of photobiomodulation that all seem to be effective at improving HRV.  It could be the fact that red light therapy is useful for combating Seasonal Affective Disorder, but maybe it’s something else?

    Gut Microbiome

    I recently participated in an Akkermansia trial.  During the trail, I tracked a consistent >10% increase in my HRV after the first few days of taking it. I’ve seen very few things that have such a profound positive effect.   After the trial ended, my HRV went back to my previous baseline.  I’m waiting for the product I was taking during the trial to be commercially available so I can purchase it.  Given recent studies that are identifying links between the gut microbiome and things like anxiety/depression, the mechanism of action for this impact creates some interesting hypotheses.  I look forward to trying additional experiments in this area.

    Wearables

    In addition to wearables for tracking HRV, I’ve tried one that was actually effective at improving HRV.  Regularly using the Apollo Neuro consistently raised my HRV.  This was most noticeable when I did something that would typically lower my HRV.  If you want to know the good, the bad and the ugly, read my Apollo Neuro Review.

    Things that Lower HRV

    All of these health improving practices are great for improving HRV.  It may be obvious that not adhering to these has the opposite effects, but there are even a few other things that negatively impact HRV.

    Aging

    In general, your HRV lowers with age.  Many of the practices that I’ve adopted for improving HRV have allowed me to move my baseline HRV higher even though I’ve been meticulously tracking these values for more than 7 years.

    Mental/Physical Stress

    A hard workout will lower HRV in the moment even though regular exercise will eventually move it in the opposite direction.  The same can be said for the hot temperatures of the sauna.  Maybe the not so obvious HRV lowerer is mental stress.  When I have a few days of anxiety inducing stress it is definitely reflected in a lower HRV score.

    Ongoing or Impending Illness

    An impending or ongoing illness will result in lower HRV scores.  I’ve participated in two separate wearable trials working on identifying impending illness before noticeable symptoms develop.  HRV fluctuation was one of the indicators used in both of these trials.

    Poor Sleep

    Circadian Rhythm misalignment and poor quality sleep in general immediately result in lower HRV the next day.  I’ve noticed that ‘shift work’ has a negative impact even if I get good quality sleep.

    Alcohol

    By far, the habit that I have that has had the worst impact on HRV is alcohol.  Even a drink or two close to bed will have a noticeable detrimental impact.

    Conclusion

    These are just a few of the things that I’ve noticed that have an impact on HRV for me.  There are so many other things that I plan to investigate and I will update this post with my findings.

    So what do you do to improve your HRV?  What have you noticed that has a negative effect?  What device do you use to measure HRV and how do you use it to drive the decisions that you make every day?

  • Sprouts Vs. Microgreens

    Sprouts Vs. Microgreens

    Are these sprouts?  Are these microgreens?  Is their a difference between the two?  The answer is: Yes there is a difference.  I grow both and if you keep reading, I’ll describe how they differ and which one in my opinion is the overall winner in the Sprouts vs. Microgreens battle.

    Growing Sprouts vs. Microgreens

    So why would anyone want to grow sprouts or microgreens, especially instead of a full grown plant of the same variety?  There are some easy answers here and some others that are more nuanced.

    Lack of Space

    Probably the most obvious reason for growing either of these is a lack of gardening space.   Many of the varieties used for both sprouts and microgreens would require feet of space just for a few plants.  You could grow hundreds or thousands of sprouts or microgreens in this same amount of space.

    Lack of Time

    Another reason for growing sprouts or microgreens is a lack of time.  For full grown plants, you will need a month or more from seeding time before you can actually harvest.  Harvest times for sprouts and microgreens are on the order of days/weeks.

    Lack of Cooperative Weather

    Due to the space and time saving benefits of growing sprouts and microgreens, you can make due with less than ideal weather conditions.  This is mostly because you can easily grow them in your kitchen.  Unlike growing full grown plants the need for bright light and always warm conditions is not necessary.

    Differences in Sprouts vs. Microgreens

    Before growing sprouts and microgreens,  you need to decide which product you ultimately want to harvest.  The following factors should be considered:

    Taste

    Different varieties of sprouts often taste very similar.  Microgreens have more flavor, often this is a more pronounced flavor from the fully grown plant.

    Intended Use

    Sprouts are often served as a garnish.  Microgreens can be combined to form a salad on their own, or used in much the same way as the greens from their fully grown counterparts.  Both can be used in smoothies.  It is recommended that you don’t cook microgreens as this will often degrade the nutrients that are present.

    Nutrition

    Sprouts will only provide the nutritional aspects of what is included in the raw seed.  This differs greatly based on the variety of seed used.  Many sources state that the sprouting process makes these vitamins and minerals more concentrated and available.  Microgreens typically provide more minerals and often a different nutritional profile than their sprouted counterparts.  I’ll discuss why this is when discussing differences in the growing process.

    How to Grow Sprouts and Microgreens?

    Growing either sprouts or microgreens is a fairly similar process.  In both cases, you start with the same seeds that you would plant in your garden.  Commonly used seeds include brassicas, radishes, grasses, beets, herbs and other greens.  In both cases you provide a wet growing environment, but this is where the process starts to differ.

    Growing Medium

    For sprouts, you just need a container that allows you to store your seeds in a way that you can rinse them a few times a day and then let the water drain from the seeds.  Microgreens require a ‘medium’ to grow in.  This medium can be soil, but I like to use hemp or felt pads in a hydroponic environment.  The purpose of this medium is to supply additional nutrients to the plants so that they can grow beyond the ‘sprout’ stage.

    Light Requirements

    Sprouts don’t really require any light.  I tend to finish mine for a few days with indirect light just to make them look nicer.  This can be as simple as leaving them uncovered on a kitchen counter.  Because microgreens are grown into small versions of their typical plant size, a bit more light is required.  This is one of the reasons for the difference in nutritional aspects between sprouts and microgreens of the same plant variety.  Microgreens are undergoing more photosynthesis.  This combined with the added nutrients in the growing medium changes the nutritional profile of the microgreen.

    Time to Harvest

    Sprouts are ready to harvest in a few days.  Once the seed is broken open and a stem and root system are beginning, you can harvest at any time.  Microgreens take a week or more.  With microgreens you want to wait to harvest until the first ‘real’ sets of leaves appear.  When harvesting, you want to eat the entire sprout, stem, root, etc.  You want to discard everything in the growing medium with microgreens and only eat the actual stem/greens.

    The Sprouts vs. Microgreens Winner

    So who is the winner of Sprouts Vs. Microgreens?  For me, it’s sprouts.  I like the quick turn around time and the overall simplicity.  I also like the versatility of being able to add them to almost anything.  Many others are scared away from sprouts because of the chance that the growing environment can be a breeding ground for bacteria and mold.  If this is you, I have a few recommendations:

    1. Always rinse with cold water.  Not using warm/hot water helps keep the environment good for sprouts and bad for the nasties.
    2. Make sure your seeds are adequately spaced and drain properly in between waterings.
    3. Buy seeds from a reputable place.  Starting with high quality seeds that aren’t already contaminated is a great idea.
    4. Visually inspect the environment before each watering.  A quick check for mold or bacterial growth before each watering will allow you to abandon your sprouts the moment you know something is wrong.  Just don’t confuse some ‘fuzziness’ of the early roots for mold 😁
    5. If you don’t feel confident doing these things… Grow Microgreens instead!
  • Bodyweight Workout Routine

    Bodyweight Workout Routine

    I’ve tried many workouts over the years.  Cardio, weightlifting, calisthenics, only playing sports, it’s always been something that kind of annoyed me.  Some would work… others, only for a time and then a plateau would reach and no more gains could be made.  Eventually, I settled on a bodyweight workout routine that I’ve been able to progress that continues to work for me.  Read on if you’re interested in learning more about why I choose and how I perform my bodyweight workout routine.

    Why a Bodyweight Workout Routine?

    So why a “bodyweight workout routine”?  After trying just about everything, I’ve concluded that the best workout for me must include the following:

    • require minimal equipment; I travel a good bit and don’t want lack of access to specialized equipment to make it easy for me to skip a workout.
    • a way to do a full body workout in a minimal amount of time
    • maximize a full range of natural motion to minimize injuries
    • prioritize building muscle without a complicated means of altering the routine when hitting plateaus.
    • emphasize Functional Strength training

    The Exercises

    The Bodyweight Workout Routine that I follow focuses on a few core exercises.  These are arranged in such a way as to hit most of the major muscle groups with the fewest number of exercises.

    Push

    The push exercises I use are mostly pushup variants.  I alternate with dips especially when my pushups have not been progressing in order to change things up.

    Pull

    My pull exercises include pull ups, chin ups and inverted rows.  I also incorporate my ‘pull’ muscles in some of my core exercises.

    Legs

    I exercise my legs with air squats and walking lunges.  Even though I do these with a weighted vest, I’ve been working on being able to do proper single leg squats to progress further.  I do these assisted or alternate with shrimp squats at this point in time.

    Core

    I try to incorporate core exercises in everything I do.  This occurs by always being mindful of the ‘Hollow Body Hold‘.  In addition to this, I incorporate planks, V-Ups and hanging knee raises.  Hanging Knee raises also hit my pull muscles at the same time.

    Cardio

    My cardio is mostly walking and hiking/rucking.  I do sprints one day a week.  On my active recovery days, I do at least one High Intensity Interval Training (HIIT) session focused on the ‘Nitric Oxide Dump‘.  When I refer to ‘light cardio’, it’s either unweighted walking or rebounding.

    Mobility

    For mobility, I use both Yoga and the 5 Tibetan Rites.  If I’m stuck on a progression and I think it’s due to a mobility issue, I’ll often factor in something that I’ve learned from more in depth calisthenics programs.  This is the area where my routine changes the most frequently.

    Useful Equipment

    My core routine consists of bodyweight exercises that I can do anywhere.  This being said, there are certain pieces of equipment that make things easier when I am home.  Most of this equipment is focused on making the movements safer or allow me to increase the difficulty.  The equipment that I find useful (and alternatives if you don’t have them) include:
    • A Multi-Grip Pull-Up Bar – This is probably the most important piece of equipment.  Without it, you’ll need to find a branch or other outcropping to do your ‘pull’ exercises on.  Most of these alternatives won’t give you the variance in how you can pull yourself up (and you’ll probably want a pair of gloves to protect your hands🤣).
    • Wooden Gymnastic Rings – I prefer to use gymnastic Rings for my ‘rowing’ exercises.  You can also use them for progressing and varying your ‘push’ exercises.  Without rings, a Dip Station also works.  Without either of these options you can use a properly weighted table or two chairs.
    • An Extra Thick Yoga/Pilates Mat – This is especially useful for ‘core’ exercises but it’s pretty much required if you’re going to also incorporate Yoga.  It also helps with progressing single leg exercises like shrimp squats.
    • A means of making exercises more difficult with resistance and/or added weight – My favorite things in this area is to start out with a weighted vest and adjustable ankle weights.  To really build muscle, you’ll want to add an Adjustable Dumbbell and Barbell Set.  To make the most out of loading your full range of motion, nothing beats a Stackable Resistance Bands Set.
    • A High Density Foam Roller – Eventually, you’re going to go a bit too hard and need some help with recovery.  A foam roller is a good first place to start for this.

    Progressing Your Bodyweight Workout Routine

    Since I want to avoid injury and being constantly fatigued, I target rep ranges for each of these exercises in the high hypertrophy/endurance range.  My last strength day of the week is meant for attempting to break personal records.  More about all this below when I discuss my day to day routine.  Before deciding your own structure, you need to set a baseline for each of the main exercises.  If you can do 15 – 20 reps max for each one, that’s a great place to start.  If not, you’ll need to find an easier version of the exercise where you can do 15 – 20 clean reps and progress from there.  I use this basic guide to push progressions and have helped people do pull ups with this pull progression guide.  There’s no shame in doing these easier versions, it’s the only way that you’ll progress to the more difficult ones.  If you find yourself plateauing with one progression but still unable to move to the next one with the proper rep range there are a few additional things you can do.
    • Add more reps to the progression that you can do cleanly
    • Add some more weight to your current progression
    • Add resistance bands to the progression you’re trying to move to in an ‘assistive’ fashion
    • Sometimes, bouncing down to a lower progression with far more reps is necessary in order to correct form issues that you have that are preventing you from using the muscles necessary to progress
    I recently started using blood flow restriction (BFR) training with lighter weights to get more from my workouts.

    My Bodyweight Workout Routine Structure

    Now I’ll describe what I do each day of the week.  If something comes up, I’ll shuffle days if necessary, but I avoid having three of the same ‘types’ of days in a row.

    Every Day

    There are a few things that I strive to do every day.
    • Start every morning with the 5 Tibetan Rites.  This really gives me a burst of energy to start my day.  I’ve also been incorporating Pigeon Pose into this routine recently.
    • Walk a minimum of 11000 steps.  I do the bulk of this during three periods.  The first is after I’m done consuming my caffeine for the day.  The other two times is right after my meals for a bare minimum of 15 minutes.  I try to walk outside whenever possible.
    • Incorporate Non-exercise activity thermogenesis (NEAT);  I try to get as much ‘exercise’ that doesn’t look like exercise into my day as possible.  I’ll walk when I can drive, park at a distance, climb stairs, etc.
    • Bring glucose transporter type 4 to the surface of muscle cells before eating.  This is a ‘trick’ that I picked up from Tim Ferriss’ book The 4 Hour Body.  I mostly use air or isometric squats for this, but have played around with all the techniques that he mentions.

    Day 1

    • Warm up with 5 min of light cardio
    • 3 sets of straight pushups 70% of your maximum number of reps
    • 3 sets of rows 70% of your maximum number of reps
    • 2 sets of walking lunges 50 reps
    • 2 sets of hanging knee raises 15 reps (each side)
    • 2 sets of V-Ups 15 reps

    Day 2

    This is an endurance/recovery focused day. I do one HIIT session (often with BFR) for about 10 minutes I do an additional workout after recovered that consists of: I’ll do a short Yoga session on this day as well.

    Day 3

    • Warm up with 5 min of light cardio
    • 3 sets of most advanced pushup progression 75% of your maximum number of reps
    • 3 sets of most advanced rowing progression 75% of your maximum number of reps
    • 2 sets of chin-ups 75% of your maximum number of reps
    • 2 sets of walking lunges 50 reps
    • 2 sets of hanging knee raises 15 reps (each side)
    • plank for maximum hold time

    Day 4

    This is an Active Recovery day.  I do one HIIT session (often with BFR) for about 10 minutes.  Otherwise I focus on longer walks and/or rucks.  I’ll often do a short Yoga session as well.

    Day 5

    This is the day for setting new records.  Getting 90% of your maximum reps is the minimum. What we really want to do here is move to a more advanced progression or add clean reps to the maximum that we can do in our current progression.  We then use this to reevaluate our plan for the next week.
    • Warm up with 5 min of light cardio
    • 1 set of pullups to 90% of your maximum
    • 1 set of most advanced pushups to 90% of your maximum
    • 2 sets of straight pushups 70% of your maximum number of reps
    • 2 sets of rows 70% of your maximum number of reps
    • 2 sets of walking lunges 50 reps
    • 2 sets of hanging knee raises 15 reps (each side)
    • 2 sets of V-Ups 20 reps

    Day 6

    • Warm up with 5 min of light cardio
    • 5 sets of sprinting as fast as you can for 100 meters with no more than 2 minutes rest between sets
    Otherwise, this is an Active Recovery day.  Focus on longer walks and/or rucks.  Do a short HIIT session if recovery for the week has been good.  Do some Yoga otherwise.

    Day 7

    Active Recovery • Longer hikes and/or rucks • Yoga and mobility exercises