12 ideas for good health (Wellness for musicians and everyone else!)

Hey everyone!

I originally wrote/published this in 2010. I am currently updating this page to include some of my more recent ideas in 2020.

I am not a health professional, so please consult with a professional if you have any questions, concerns and before starting a new program.

In any case, all these things have helped (or are still helping) me at some point or another in my life, IMHO. So I hope you find some good perspectives from this. Thanks!

Sleep/Rest

Consider getting good sleep every night for a day, a week, a month, a year, your whole life, (and maybe waking up at a decent time – I don’t most of the time)  

You’ll probably feel better.  It’s so obvious that folks sometimes forget about resting and sleeping enough.  

I’ve found that when I seek to be well rested, I can find creative solutions to challenges that may hamper my chances at sleeping well.

Figure out a way to live so you get what your body needs!  Sleep!  I like to sleep with some fresh air for mental clarity as well.

For the record, I am definitely far from perfect at getting enough sleep sometimes. There’s some differences of opinions about if certain people are meant to be night owls or not. So, I try to stay calm and jam on!

• Health, Wealth and Love in Music
• Daily ideas for living healthy

Good Food

Fruits and vegetables

Eat more fruits and vegetables.

Preferably organic.  If you don’t want to spend extra on organic for everything, here’s a list of what fruits and vegetables are most susceptible to chemicals.  

Sure it’s good to cut down on fried food, candy, alcohol, and cigarettes, too.

But if you spend time focusing (and eating) positively, you’ll propel yourself in a good direction.  

Start by eating veggies and fruits 3-5 times a day!  A good fruit smoothie kicks any candy bar’s butt!

Fermented Food

I love kimchi and sauerkraut. And also kefir. And kombucha. Some people love fermented food. And some people not so much. It may be worth checking out.

Not only are there many great brands creating different fermented products, it’s possible with a little bit of study and practice to create some great homemade fermented products!

Nature/Being outside

The air is better.  

The view is better.  

The wind and sun and animals engage the senses much more than you will find within almost any walls.  

And though there are beautiful buildings – the Grand Canyon, the redwood forests and the tropical beaches were designed by forces greater than man.  

If you want some scientific explanation why to go out and enjoy nature, please check this out: http://www.ecotherapyheals.com/whatisecotherapy.html

Yoga and/or Stretching

Both yoga and stretching have both helped me over the years to stay limber.

Yoga

Yoga helps the body become more flexible.  It also strengthens the muscles and tendons.  And also relaxes and improves the nervous system.  Yoga helps brings peace and positive feelings into one’s life.

I’ve been doing yoga on and off for 10-15 years. Recently I was doing a lot of hot yoga, which was helping a lot. In 2018- mid-2020, I did about 5-6 days of 10-15 minutes of yoga/streching/pushups to warmup.

Here’s some links:

Yoga Today provides many free guided yoga videos.  Titles help you to pick what would be best for you. http://yogatoday.com/

Kundalini yoga is amazing and continues to be a wonderful experience.  Go to this link for a daily routine that takes about 10-20 minutes to complete.  It may improve your general well-being and I have found it a great set to do in the morning. http://www.kundaliniyoga.org/spinal.html

Stretching

According to Bret Contreras – 5 exercises/stretches to do everyday:

1. Sitting Squat – improves hip flexibility
2. Hamstring Stretch
3. Activate the Glutes – Tighten the glutes
4. Crucifix Stretch – Open up the chest/torso
5. Breath deep

Stretching Tools

Also, I like to use the FootRubz ball to stretch out my feet, a foam roller for my legs and back, and a HyperVolt self massager for glutes and legs.

Working out

Everyone believes exercise brings good health.  

I agree.  

But I love a lot of activities and do them for their own sake.  I love soccer, biking, swimming, surfing, etc…  

When I want a really good workout because I am feeling like I haven’t done any physical activity in awhile, I would recommend the following exercises.  

Make sure you stretch out first!

Here’s some of my favorites – what are some of yours?

Walking

I love walking. Sometimes I used some smaller weights like a long distance farmer’s walk.

Swimming

Swimming is beautiful! I especially love swimming in the ocean and fresh water springs!

Biking

I love biking, too! For me, it’s lower impact than running and walking, and I can see more things and go faster, which is more fun for me!

Exercises to Improve My Posture and Ergonomics

I’ve been working on improving my ergonomics, internal muscular balances, and posture. It has sometimes been a bit of a blocking point to playing soccer, etc.

Basically, the two main points I (personally) focus on as feet/arches and the posterior chain.

• Foot gripping – strengthens the foot (you can practice in yoga, stretching, kettlebells, day-to-day life, weightlifting)
• FootRubz, or any other mechanism to massage the feet
• Kettlebell swings
• Yoga and Stretching
• Back hyperextensions
• Lead with Heart! Verbal Cues to Improve (Guitar) Posture

Strength Training and Weightlifting

There are three main types of weight training according to Pavel (check out the video with Pavel below to learn more).

For most people, Pavel recommends Step-Loading.

• Step-Loading aka Constant Weight-Training (“Solidifying the Gains”) – Best for most people – better in long-term
• Progressive Loading with Cycling aka Wave Loading – Good for more serious athletes who have access to proper programming and training.
• Variable Loading – Only really good for serious athletes with high-level trainers, but interesting to learn about.

Step Loading

Basically, a person sticks with the same weights for awhile until they feel super comfortable. That’s one step. Then they would start working with a different weight – the next step.

Of course, you would still need to cycle between working out hard and taking a rest period.

The good thing about the step-loading – it helps keep a person focused on form. It may be safer since you’re not always trying to get a personal record.

Step Loading works well for kettlebells – especially if you only have 1 kettlebell – and possibly why step-loading became popular. You use that 1 kettlebell until you feel super comfortable with it. Then you get a slightly larger kettlebell.

Grease the Groove

To grease the groove – When feeling rested and warmed-up, throughout the day, you do a few repetitions of an exercise.

• Pick an exercise – for example, push-ups or pull-ups
• Throughout the day do a few reps of the exercise (say 2-3 or 4)
  • Only do those few reps when you feel rested and your muscles are warmed up
  • At the very least, wait 20-30 minutes between each “set”. IMHO, the idea is to wait a few hours between each “set”.

Check out more about greasing the groove at Art of Manliness.

Progressive Loading

Progressive Loading – 5×5 Training Style

I did 5×5 Weightlifting for about a 1-2 years.

I am currently not doing 5×5, but it did help for awhile – until I injured myself by pushing too hard.

The injury didn’t occur when I was lifting. It was the day after deadlifting – I went to play soccer (and felt fine though tired). I got home and my back muscles were cramped or really tight. I haven’t really gotten back to the same numbers since.

The main drawback with some 5×5 programs is that it doesn’t program in longer-term rest and recuperation periods.

It’s not mathematically possible to keep adding weight on to the bar every week or month. It’s also not (for many people) You have to program your workouts more cyclically over a longer period of time.

Progressive Loading with Cycling

For example – this isn’t actually how you’d want to workout (with these numbers), but to demonstrate how a person needs to work hard and then rest, relax and recuperate before working hard again. Obviously each person is different and each person’s body changes over time, too.

Variable Loading

This is more an aside based on what Pavel talks about in the video below.

The variable loading training style probably works best only for serious athletes with a high-level trainer.

But it’s interesting to know about.

Basically (imho) you don’t follow a progressive loading system (where it goes up linearly for awhile then back down and repeats – the wave loading).

Instead, within a person’s ability (volume and max lift) you create a somewhat “random” program (with reps/sets/weight in 20% range of variability) – but at the end of the week and/or month the trainee lifts about the same total amount of weight (aka volume).

• Understanding Russian Weightlifting Training Principles

Kettlebells

Currently (2020), I’ve been working out with kettlebells.

Without using a gym (or access, say if you’re traveling), a kettlebell – once I’ve gotten the form down decently – have been great for my back and keeping a baseline to stay in shape.

2 months later update (December 2020): I did too many kettlebell swings relative to squats and other leg workouts.

Check out the video (see above) of Pavel with Joe Rogan.

Basically I’ve been doing a step-training style of building muscles work – (45 lb kettlebell for 6+ months). I’ve also been staying at about the same weight level for barbell, too.

After about 6 months with a 45lb kettlebell, I bought 2 kettlebells – 64lb and 35lb. I started doing swings at the higher weight, while doing the other kettlebell exercises at 45 lbs and 35lbs.

Kettlebell Swings! (The exercise that fixes a bunch of problems)

HIIT-type Workouts

I used to enjoy doing the Spartacus workout because it is a full body workout.  Here’s a link:  http://www.military.com/military-fitness-slideshows/spartacus-workout.html

I also love playing sports, and doing sprints when I get the chance!

Gratefulness, Prayer, Meditation, Paraliminals & Brainwaves

Gratefulness

I think most everyone agrees it’s also good to take a few minutes to think about what one is grateful for.

• Practicing Gratefulness (as a musician)

Prayer & Meditation

IMHO believe praying and/or meditating helps most people feel better.

It is a personal choice.

Paraliminals

Paraliminals cost money but help one to focus on positive energy. They can help you relax.  I would recommend a paraliminal CD to anyone who wants more time for relaxation and positive energy building and may be struggling to do so on their own.

They have a free paraliminal that I use before soccer games on the metro.  http://www.learningstrategies.com/PeakPerformance/Pavlina?aff=SP409

I haven’t used paraliminals in a while, but they did help me relax (like 8+ years). I used to listen to one on the train to play soccer, and it was a good way to prepare for the game while waiting to arrive at the train station.

Brainwaves, Binaural & Isochronic Tones and Entrainment

This is a pretty cool thing – especially for folks interested in music. I discovered these a few years ago, and there’s a few I really love to listen to – usually they are for studying (which seem to help) and relaxing when going to bed (they also seem to help).

Basically, the musician/producer creates music (usually ambient) where some of the tones in the left and right ears have a slightly different pitches. T

he difference in pitch may affect (I don’t know if there’s scientific proof or not off the top of my head) the brainwaves of the brain, and if the music is created well it may lead to relaxation.

I really goes to show one possible way in which music may possibly affect the body and brain!

Good Water and Oil

Good Water

The human body wants water.  For hydration and cleaning.  

You can put lemon, lime, cucumber in your water.  Look at all the fancy water in the store – there plenty of things to do with water and little bit of extra love!

Besides drinking straight water, one can drink tea.  

Yerba Mate, green tea, teas with cloves and cinnamon and ginger are some teas that I drink.  You can drink tea cold so you don’t have to wait for the water to boil.  

If you find yourself somewhere that has poor quality water, making tea provides a good excuse to boil away potentially harmful critters, too.

Filtering

Filtering water does help, IMHO. It’s not the end-all-be-all. But it can help in a lot of circumstances.

I try to get the higher-quality filters – they’ll usually say 10-stage filter. 2-stage filters, etc can be good, too! But in general, I assume more filters are better. And you have to change the filters regularly.

Of course, water from a great, fresh, clean spring is the great, too!

Showers

Another subject that a lot of folks forget about – filtering shower water. You can get a decent shower filter to remove a lot of the chlorine. Water with less chlorine will feel better on the skin and actually not strip the moisture off the skin (like chlorine tends to do)

Good Oils

Oils, like olive oil are good for eating.  

And most folk’s skin needs some sort of plant-based oil.  Argan, sunflower, jojoba, olive, cocoa nut and kukui nut oils are a few of the oils listed as ingredients in body oils and lotions.

Skin is one of the body’s first lines of defense. For all the guys out there who think lotion is for wimps, think of it as strengthening the outer wall of the castle.  Instead of using extra energy to repair skin cells, your body can focus its energy on other activities.  And if you want to save money, just use a little olive oil.

Positive vibes

Cultivating positive thoughts, attitudes and actions allows more positive experiences to occur in yourself and those around you.  Some simple ideas include taking 5 deep breathes, thinking about 5 good things in your life, sending out good wishes to someone, and daydreaming about a waterfall or the beach.

• Positive Self-Talk in Life and Music
• Kindness in Learning Music

Listening to your body

Many times I find myself in the situation where my body wants me to do one thing, like eat or sleep or sit or get some fresh air.  But my mind thinks I should be doing something else like going out or doing some perceived obligation.  

The obligation turns out to be unimportant or ends up being canceled anyways.  And my body thanks me by feeling stronger.

Sometimes other people have difficultly understanding why I would make a particular decision.  It usually is a symptom that they are out of touch with their own body.  

Of course, I believe you should honor your word.  

One’s word is an important part of any dependable, trusting relationship.  

If you don’t commit to doing something, then you can see how you feel when the time arises.  This allows for more flexibility in your life.

Relaxing

You know you want to take it easy once in awhile.  

The title says it all.  Take a siesta. Take an hour every day, a few minutes every hour, a day every week, a month every year!

Relax on that couch, that hammock, that bbq with your friends.

Daily routine

Having a (good) daily routine helps you to nurture your long-term health.

Think of all the little good things you can do every day:

• Cleaning your teeth
• Stretching
• Working out
• Eating breakfast (different opinions on this at the moment with intermittent fasting in 2020)

Something to keep in mind when trying to add a few new good tiny habits – it’ll probably take over 2 months to really get them to be part of your daily life.

• 67 Steps by Tai Lopez (Review & Steps 0-2)
• Healthline

Creativity

I believe everyone wants to create.  

It can be a wood carving, a dinner, an adventure/trip, a sound system, a photo, a dance.  It can be artistic or practical or whimsical or whatever it ends up being.  

Creating is a large part of the human experience.  Look around you and see how much humans have created over hundreds of years.

Exercise your birthright in a positive manner!

Other Articles to Check Out!

• Daily ideas for living healthy
• Health, Wealth and Love in Music
• Truth, Love, and Power in Learning Music
• Great Little Tool – Foot Rubz