Posts tagged health

Packing Your Fitness Suitcase


By Julian A. Amedee, CSCS, Owner and Head Sports Performance Coach at Sports Fitness Experience


Part I: Things you like to do.

Trying to figure out what to do for your workout routine is one of the hardest things you may go through.  Many people just go and lift weights. Others spend their times in group classes. While others step outside on the pavement and run for their routine. All of these are good examples of fitness programs, but is doing just that optimal for you?  To get the most out of your fitness regimen you have to change things up.  If you continue to do the same thing over and over the results you get will decrease exponentially.  With so many different fitness options out there right now trying to determine what you should do can be a daunting task.  Many pieces of equipment or classes really work on the same thing and if you decide on one, how can you know if it is the best choice.  The strategy broken down in this series of articles will discuss a general way to set your regimen or pack your fitness suitcase

Building your general fitness regimen consists of three major components.  Each component is designed differently based on how often you do it, how much time is spent on it and how much you enjoy doing it to name a few.  The actual exercises or routines that you do for each component is unique to each individual, thus it is like packing your own suitcase.  The three components are;

  1. Things you like to do
  2. Things you know are good for you
  3. A few things you hate to do


Today we are going to talk about the first component and probably the most important in your suitcase; Things you like to do.  When I get asked about what to do when starting a workout program my first response back is the question “What do you like to do?” This is important because most people will not stick with anything that they do not like to do.  If you do not enjoy your workout after that first surge of adrenaline is used up the excuses of why not to go will grow.  Remember we all have reasons why we can’t work out each day.  If you really don’t like what you are going to do, then it becomes much easier to stay away.

The things you like to do are the biggest pieces in your suitcase.  It doesn’t mean that you will do them all the time, but when you do them you get a big dose of them.  They are the things that fuel the rest of your program.  They have to be exercises / routines / classes / activities that you cannot wait to do and when you do them you feel ready to take on the world.  If you do not put these components into your suitcase first you will never know how to fit everything else in.


Part II: Things you know are good for you

So, we just talked about the first step in packing your fitness suitcase, things you like to do.  Now let’s cover the second step; Things you know are good for you or things you need to do.  These are the practices that everyone knows are good for them.  They help build lean muscle.  They burn excess fat and they improve your cardiovascular fitness level.  They are undoubtable essential to anyone’s fitness routine.  The problem here is that they are not necessarily the favorite things to do.  They may not bring that level of euphoria that you desire when working out.  Whatever the reason may be these exercises are not the ones that you can’t wait to do.  This is why individually they are a smaller part of the suitcase, but overall there are more of them than anything else.

Remember no matter what, any fitness routine is about getting results.  If you are not getting results or moving towards getting results in your program then you are just wasting your time.  This doesn’t mean that the things you like to do are not good for you as well, but I guarantee that you will not love all the things that are good for you.  For example, I know that a consistent conditioning program is important for my overall health.  But since I stopped my competitive career I know that it is the toughest thing for me to do consistently.  I do my best to get it in as much as I can, but I know that it is not my favorite and it takes some effort to get it done.

The things that you need to do are important for your overall health in one way or another.  If you do just one or two things you will get you better at those one or two things, and that is it.  Your overall health is dependent on many factors and needs variation to achieve its full potential.  So to get faster results and be able to continue doing what you like to do you need to make the effort to add in those necessary components.  These components will fill up a lot of empty space in your suitcase because there are many smaller pieces to put in.  Once you get these in you are almost ready to go, but not just yet.  You will still have a little bit of space left to make your packing complete.


Part III: Things you hate to do

The last part of your suitcase falls to the category of things you hate to do.  These are exercises or routines that either don’t feel comfortable doing or don’t like how you feel afterwards.  Many times the things you hate to do coincide with the things you need to do so don’t worry about the overlap.   If you notice from the picture the things you hate count for a small amount of your space.  If you do not like to do it, it cannot be your primary form of exercise or you will not do it.  These are the things that you plug in here and there to give yourself a complete program.

On good strategy to get these components in is to add it into a day that you are doing something you like to do if possible.  In this manner you will never have to dwell on getting through what you don’t like.  Learning how and when to incorporate these components into your program, you will have learned how to designed a better training program.  They are important enough that they need to be in your suitcase, but small enough to fit between other components so that everything fits nicely.

Natural Law of Healing Movement


3. Natural Law of Healing Movement

Just as the body needs rest to recuperate and repair itself properly, it needs healing movement also.  Throughout nature the alternating of rest and movement helps to regulate the order of life.  It’s in this rhythmic way that the structure and function of the body can be rehabilitated, and/or maintained in an optimal manner.  Life depends on movement.  At the cellular level movement is needed for proper nutrition, drainage, maintenance, growth and repair.  The fluids that surround these cells must also move for this to occur properly.  The tissues and organs which pump and steer these fluids must move as well, both voluntarily and involuntarily.  Internal healing movement of the body is dependent on external movement of the body as a whole.  Without such movement (exercise) the body will be prone to weakness and degeneration.  Movement should always be proportionate to the body’s needs at any given time.  Depending on the situation too much or too little movement can impair the body’s ability to heal and repair itself correctly.


Yes rest and recovery are important to our body.  Rest allows us to do more physically, to use our minds more efficiently and to fight illnesses more effectively.  But you will never and I stress never will find a healthy person that only rests.  Exercise is an important part to keeping your body fine tuned.  Proper exercise helps to promote muscle growth, decrease fat cells, improves cardiovascular efficiency, strengthens joints and ligaments, strengthens bones, allows for easier movement.  Without exercise your body will fall apart.  The amount of things that would need healing would far out-weigh the benefits you get from resting.  Plus if all you do is rest, are you really resting?  You must get up and get out, exercise will improve your overall quality of life.  Adding consistent exercise and proper rest will help develop your optimal engine and keep you ready for life’s battles.

The Natural Laws of Healing


This information comes from a past colleague of mine Dr. Sam Mielcarski.  I found a manual that he published back in 2008, he has since created more editions, and found this part of it very interesting.  It puts a good spin on healing and recovery.  I am not saying that everything is the golden rule, but I believe that you can get some very good insight about yourself by reading it.  Over the next twelve days I will cover his “Natural Laws of Healing” and give some of my own feedback. To find out more about Dr. Mielcarski and his Revolutionary Rehab Manual please visit


Human Body

Human Body

1. Natural Law of Self-Healing (Self-Preservation)

All of the other natural laws of healing are based on this law.  This is the “Golden Law”.  Above all else, the human body will always do everything and anything it can to stay alive.  Every part of the human organism is endowed with and instinct for self-preservation, including the single cell, groups of cells that make up tissues, layers of tissues that make up organs, and collections of tissues and organs that make up the human species.  So that optimal health may be maintained and/or regained, the body has the inherent ability to repair, replenish, renew and heal itself, or at the very least, tend towards healing.  When the body’s innate healing power is utilized in a way that renders it capable of overcoming any negative or dangerous threats to its survival, self-healing will occur.  However, although the body will always attempt to protect and preserve itself, even when death is inevitable, it may not always be successful, depending on the circumstances both inside and outside the body.


This is probably the most basic life lesson we learn, but because we don’t think about it as a law or principle, we often overlook it.  This is survival of the fittest in the simplest form.  It doesn’t matter the situation that we are in we will always try to find the way out, the way to safety, the way that will prolong life.  It is not in our general nature to just give in to whatever is going on.  In the most carnal worlds of you vs me, we will do whatever we can to make sure that “me” is still standing.

Bacteria attacking a cell

Bacteria attacking a cell

Another way of looking at this is the “Fight vs Flight” paradigm.  We will instantly rationalize in our brain what we believe will be the best course of action for us to take.  This is the same thing that our bodies do on a cellular level.  We will either fight any infection or disease, or we will break down to the point where we need medical assistance.  This happens every day of our lives, continually and most of the time without our voluntary thoughts.  This is the golden law of healing.

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