Simon Weber

Simon Weber Providing preventative self-care, an alternative to the problems of modern healthcare Strength Coach based in New York City's Upper West Side.

Helping regular people on the chase of their ideal self with fitness, nutrition, and a bit of positive psychology.

07/06/2020

Movement Tip #6: Fix and prevent neck and shoulder pain by stretching your Thoracic Spine (Upper Back) with a rotational movement. Definitely do this before any upper body exercise, I also like to do a 5-10 reps of these first thing in the morning (seriously, it takes less that 30 seconds).

These "Lumbar Locked T-Spine Rotations" are my favorite exercise for this:
https://www.youtube.com/watch?v=f0IK6VYh0RI

11/30/2017

Nutrition tip # 4: What kind of carbs do you eat? Whole, natural foods like carrots, yams, or squash, or processed, refined grains?

You probably hear same boring s**t all the time so I'm gonna put it in a way that isn't quite as boring.

Refined carbs - things using flour and finely ground grains - digest a lot quicker in your digestive system than your body need. The few nutrients those few foods have are taken out so early in the process that your gut bacteria that are supposed to be lower in your colon, have to migrate up to get any nutrition.

You're forcing your stomach bacteria out of their natural habitat. I don't know much more science than that, but seriously... go easy on the pastries and pasta.

Yams, squash and carrots are a far superior source of carbs. And maybe if people stopped eating so many stupid foods that you find in a convenience store, the healthier foods would be so much easier to find and more affordable. Don't contribute to an industry making garbage and calling it food.

11/29/2017

Regeneration tip #4: Try a five minute flow in the morning. Think about doing circles with all of your joints, rotating, opening and closing each. It's a free flow so don't worry about counting or timing anything. Anything goes. Just go with the flow.

I like to start with my feet and ankles, then knees, hips... all the way up the chain. Or I start at the neck, then shoulders... going from the top-down.

Drink 1-3 glasses of water right after and your body is primed and ready for the day.

PS... You may want to do this at home before getting into the office. I normally don't even want my girlfriend to see because it looks weird but I'm working up the courage to post one coming soon.

Movement tip #4: DO SQUATS... you do them everyday anyways, provided you have regular bowel movements. So you might as ...
08/10/2017

Movement tip #4: DO SQUATS... you do them everyday anyways, provided you have regular bowel movements. So you might as well learn to do them properly and practice often (minimum of 2x/wk).

A couple other things to keep in mind are:
- Think about sitting back into a chair, rather than dropping straight down.
- Spread the floor with you feet
- Keep your feet on the floor
- Drive your knees out to create an arch in your feet and produce torque in your legs

Front squats, body weight squats, back squats, goblet squats, overhead squats... they're all good. Do the ones that you can do safely and build those legs up.

Don't be silly and skip legs...

07/26/2017

Regeneration tip #3: Cold showers or cold baths suck... at first. But if you keep doing them and focus on your breathing, there will be a lot of benefits for your body and brain.

07/25/2017

Nutrition tip #3: You can never eat enough leafy green vegetables.

Even if you're counting your calories, you can have as much spinach, kale, Swiss chards, broccoli Brussels sprouts, asparagus, bok choy, cabbage, celery, fennel, collards, arugula and other lettuces as you want.

Organic is a better option for most of these. But they are generally pretty safe to get conventional. Except for lettuce, spinach, and celery; which should definitely be organic.

Go for 6-11 servings per day... don't be a child and complain about eating veggies. They're good for you and they'll make you lean and strong.

07/25/2017

Movement Tip #3: Get the most bang for your buck with time spent at the gym. Know the full-body, compound movements so you can do a full body workout without wasting time on small muscle groups.

Knee-Dominant: Squats, Lunges, etc.
Hip-Dominant: Deadllifts, Hip Bridges, etc.
Push: Push ups, Bench Press, etc.
Pull: Pull ups, Rows, etc
Carry: Farmer Carry, Suitcase Carry, etc.

There are many variations of these, but you gotta get the basics down solid before you move to more complex stuff.

i.e. Don't squat with dumbells while standing on a bosu ball before you can do a good body weight squat on the hard floor

07/25/2017

Regeneration tip #2: Pre-bedtime cocktail.
1 cup hot water
2 tbsp apple cider vinegar
1 tbsp honey
1 tbsp collagen protein (optional)

Mix it all together and sip it slowly. Glucose from honey helps your brain sleep and recover through the night. Tastes pretty good too after you get used to the vinegar.

Make sure you do this before brushing your teeth though because the sugar and acid is not good sitting on your teeth all night.

07/24/2017

Nutrition tip #2: Try not to eat within 2 hours of bedtime.

Eating before sleeping will increase blood flow towards your stomach and digestive system while taking it away from your brain, which is where it's supposed to go. Your metabolism is slowed down. And your quality of sleep goes way down.

Movement tip #2: Aim for 30-45min of strength training every 2-3 days. In pop culture it's known as "muscle memory", bu...
07/24/2017

Movement tip #2: Aim for 30-45min of strength training every 2-3 days. In pop culture it's known as "muscle memory", but in sport science theory it's called "supercompensation".

Anything less is considered maintenance mode. However, being a weekend warrior is better than nothing.

07/19/2017

Regeneration Tip #1: Prioritize your sleep. Trying to turn your phone, computer, or tablet off an hour or two before bed is ideal. But you know yourself. You're addicted to your phone just as much as the next teenager.

Turn the brightness setting all the way down and toggle on the "Night Shift" mode. This will slightly lessen the terrible effects that electronic devices have on your circadian rhythm when used before bed time.

Source: Night Shift mode
https://www.howtogeek.com/246582/how-to-enable-night-shift-on-your-iphone-for-easy-nighttime-reading/amp/

07/18/2017

Nutrition Tip #1: Drink a tall glass of water when you wake up in the morning. Squeeze some lemon or lime if you feel like the flavor and vitamin C is worth the extra 30-45 seconds.

Room temperature water is great. Ice water seems quite refreshing, but according to Chinese medicine, it's not the best. I also wouldn't recommend drinking plain hot water, but it's probably fine.

Source on the ice water theory:
http://www.drboni.com/?p=496

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