Prioritizing health is one of the most important things a person can do. Health is the foundation which everything is built upon -- it gives me the time, energy, and mental clarity to do everything else in life (i.e. Family, Work, Experiences). This page dives into how I take care of my health starting with Physical Health (i.e. taking care of my body) then Mental Health (i.e. taking care of my mind).
Physical Health is about ensuring my body is taken care of through Exercise, Diet, and Rest. Exercise keeps me moving, Diet ensures I have the calories and nutrients I need, and Rest provides me with time for recovery.
Our bodies are meant to move and not sit for long periods of time. Inside us are 360 joints and about 700 skeletal muscles that enable easy fluid motion ... our blood depends on us moving around to be able to circulate properly. It's important to move around and exercise especially if you work infront of a computer screen all day like I do.
I try to exercise for about an hour every day alternating between different activities that focus on strength, flexibility, endurance, and technique.
Here are the activities I alternate between:
| Activity | Focus Area |
|---|---|
| Weight Training | Strength |
| MMA | Technique |
| Muay Thai | Technique |
| JiuJitsu | Technique |
| Running | Endurance |
| Hiking | Endurance |
| Swimming | Endurance |
| Yoga | Flexibility |
Each week I schedule a few of these activities based on whatever my current goal is (i.e. if I'm working towards a certain milestone in JiuJitsu, I'll try to schedule more JiuJitsu sessions in).
My weight training routine normally consists of a 3-day split of Push, Pull, and Legs. Each workout starts with burpees and abs as a quick way to get my heart rate up without needing to spend a lot of time on a treadmill or bike. I also have a Full Body workout for times where I want to work everything at once and a Travel workout for times where I'm on the road.
Push Workout
My push workout focuses on chest, shoulders, and triceps.
| Exercise | Weight | Reps |
|---|---|---|
| Burpees | Body Weight | 20 |
| Abs | Body Weight | 100 |
| Bench Press | Warm Up | 10 |
| Bench Press | Working Set | 10 |
| Bench Press | Working Set | 10 |
| Bench Press | Working Set | 10 |
| Dumbbell Flyes | Working Set | 10 |
| Dumbbell Flyes | Working Set | 10 |
| Dumbbell Flyes | Working Set | 10 |
| Seated Shoulder Press | Working Set | 10 |
| Seated Shoulder Press | Working Set | 10 |
| Seated Shoulder Press | Working Set | 10 |
| Upright Rows | Working Set | 10 |
| Upright Rows | Working Set | 10 |
| Upright Rows | Working Set | 10 |
| 21s Tricep Iso Cable Extensions | Working Set | 21 |
| 21s Tricep Iso Cable Extensions | Working Set | 21 |
| 21s Tricep Iso Cable Extensions | Working Set | 21 |
Pull Workout
My pull workout focuses on upper back, lower back, traps, and biceps.
| Exercise | Weight | Reps |
|---|---|---|
| Burpees | Body Weight | 20 |
| Abs | Body Weight | 100 |
| Lat Pullups | Warm Up | 20 |
| Lat Pullups | Working Set | 20 |
| Lat Pullups | Working Set | 20 |
| Lat Pullups | Working Set | 20 |
| Bentover Rows | Warm Up | 10 |
| Bentover Rows | Working Set | 10 |
| Bentover Rows | Working Set | 10 |
| Bentover Rows | Working Set | 10 |
| Barbell Shrugs | Working Set | 20 |
| Barbell Shrugs | Working Set | 20 |
| Barbell Shrugs | Working Set | 20 |
| 21s Dumbbell Curls | Working Set | 10 |
| 21s Dumbbell Curls | Working Set | 10 |
| 21s Dumbbell Curls | Working Set | 10 |
Leg Workout
My leg workout focuses on quadriceps, hamstrings, glutes, and calves.
| Exercise | Weight | Reps |
|---|---|---|
| Burpees | Body Weight | 20 |
| Abs | Body Weight | 100 |
| Squats | Warm Up | 10 |
| Squats | Working Set | 10 |
| Squats | Working Set | 10 |
| Squats | Working Set | 10 |
| Squats | Working Set | 10 |
| Deadlifts | Working Set | 10 |
| Deadlifts | Working Set | 10 |
| Deadlifts | Working Set | 10 |
| Deadlifts | Working Set | 10 |
| 21s Calf Raises | Working Set | 21 |
| 21s Calf Raises | Working Set | 21 |
| 21s Calf Raises | Working Set | 21 |
Full Body Workout
My full body workout focuses on using compound exercises to hit all the major muscles: chest, back, quadriceps, hamstrings, and glutes.
| Exercise | Weight | Reps |
|---|---|---|
| Burpees | Body Weight | 20 |
| Abs | Body Weight | 100 |
| Squats | Warm Up | 10 |
| Squats | Working Set | 10 |
| Squats | Working Set | 10 |
| Squats | Working Set | 10 |
| Deadlifts | Warm Up | 10 |
| Deadlifts | Working Set | 10 |
| Deadlifts | Working Set | 10 |
| Deadlifts | Working Set | 10 |
| Bentover Rows | Warm Up | 10 |
| Bentover Rows | Working Set | 10 |
| Bentover Rows | Working Set | 10 |
| Bentover Rows | Working Set | 10 |
| Bench Press | Warm Up | 10 |
| Bench Press | Working Set | 10 |
| Bench Press | Working Set | 10 |
| Bench Press | Working Set | 10 |
Travel Workout
During the COVID-19 lockdowns, I found myself needing to come up with a workout routine I could do at home while gyms were closed. I started doing a full-body workout routine using equipment I found at home. The routine takes about 45-minutes and can be done alone or even as a group activity (1, 2). Eventually when gyms opened again, I ended up making this my travel workout where I use a a packed carry-on suitcase as the weight.
Here's what you'll need:
- Handheld weights x 2: Find something that can be gripped in one hand such as a dumbbell, suitcase, laundry detergent, milk jug, water bottle, shopping bag with cans, or bag of rice.
- Office chair / Seat
- Yoga mat (optional)
The workout starts with the upper body push then pull muscles, after that it moves to the lower body and finishes off with core and stretching. Work through each set at your own pace and try to rest for only 30 seconds between each set.
| Exercise | Weight | Reps |
|---|---|---|
| Pushups | Body Weight | 15 |
| Pushups | Body Weight | 15 |
| Seated Shoulder Press | Handheld Weight | 15 |
| Seated Shoulder Press | Handheld Weight | 15 |
| Overhead Tricep Extension | Handheld Weight | 15 |
| Overhead Tricep Extension | Handheld Weight | 15 |
| Bent Over Rows | Handheld Weight | 15 |
| Bent Over Rows | Handheld Weight | 15 |
| Bicep Curls | Handheld Weight | 15 |
| Bicep Curls | Handheld Weight | 15 |
| Squats | Handheld Weight | 15 |
| Squats | Handheld Weight | 15 |
| Alternating Lunges | Handheld Weight | 15 |
| Alternating Lunges | Handheld Weight | 15 |
| Crunches | Handheld Weight | 15 |
| Crunches | Handheld Weight | 15 |
| Stretching | - | - |
MMA combines several different forms of martial arts together, including both Striking (i.e. Boxing, Kickboxing, Muay Thai) and Grappling (i.e. Jiu Jitsu, Wrestling) disciplines. When it comes to fighting, George St Pierre talks about breaking fighting down into three layers: Physical (athletic conditioning and injury), Technical (skill in striking and grappling), and Tactical (fight strategy). I'm quite new to MMA so my current focus is on learning the Physical and Technical components.
Most of my conditioning to date has come passively through my regular exercise routine (i.e. weight training, running) while also attending regular MMA classes. I haven't had a dedicated conditioning routine though this may come a bit later.
One thing I found after my first few JiuJitsu classes was that my neck would be quite sore. I started doing neck strengthening exercises to help build these muscles.
Striking utilizes your hands, elbows, knees, and feet to strike and defend against opponents.
Stance
A proper stance gives you both balance and power for striking and defending. There are two stances for striking: Orthodox (right-hand dominant) and Southpaw (left-hand dominant). About 80% of fighters are Orthodox while 20% are Southpaw. I fight Southpaw which has both its benefits an drawbacks: most people fight Orthodox closed stance so they've likely had less practice fighting against a Southpaw open stance, however, most instructors teach Orthodox closed stance so I'm constantly having to translate moves into Southpaw.
Here's what a proper stance looks like:
- Feet shoulder width apart
- Lead foot angled at 45 degrees or pointing straight at opponent
- Rear foot angled at the same 45 degrees
- Knees slightly bent
- 50/50 weight distribution
- Shoulders angled instead of square to minimize target area
- Hands up guarding your face with gloves touching your temple
- Chin down
- Eyes forward
- Elbows in
Distance
Distance management determines what strikes, defenses, and counter-attacks are available to you. Distance also controls the pace of a fight.
There are three distance ranges to pay attention to:
- Long Range: Not within striking range. Ideal for kicks (lead push kick / teep, roundhouse, side kick, etc. ) or step in punches (jab / cross).
- Mid Range: Within striking range. Ideal for all kicks and punches.
- Close Range / Clinch: Tight proximity with minimal space for full punches and kicks. Ideal for knees, hooks, uppercuts.
Your fighting also stance determines how you match up with an opponent. If both fighters have the same stance (Orthodox vs Orthodox, Southpaw vs Southpaw), they fight in a closed-stance. If both fighters have opposite stances (Orthodox vs Southpaw), they fight in an open-stance.
Punches
Kicks
[To be added]
Knees and Elbows
[To be added]
Number System
Numbering systems are used in striking to simplify strike combinations. Numbering systems can vary by gym, but, generally they follow this pattern:
Defense
Positions
Submissions
[To be added]
[To be added]
Running is about getting your heart rate up for a sustained amount of time.
Grouse Grind:
The Grouse Grind in Vancouver, Canada is known as mother nature's stairmaster. In 2023 I set a goal to break 1:00 hour on the grind. I ended up going 11 times that season and through small tweaks I ended up shaving off a few seconds each time:
- 1h 24m 08s (w/ breaks)
- 1h 06m 06s (w/o breaks)
- 1h 01m 58s (w/ water every quarter)
- 1h 01m 42s (w/ water every half)
- 58m 34s (w/ hands supporting knees)
- 58m 02s (w/ leaning forward)
- 57m 35s (w/ warm up run)
- 53m 56s (w/ runners)
- 52m 58s (w/ smaller water bottle)
- 52m 40s (w/ heart rate tracker)
- 51m 52s (w/o water)
I ended the season near the 52 min mark. In the future, I'd like to see if I can beat 45 min.
Yoga and stretching are useful for loosening up my muscles after a week of sitting and exercise.
[To be added]
[To be added]
The food you consume has a significant impact on your energy levels and overall health. If you consistently over eat and consume unhealthy foods, you'll probably feel sluggish. When it comes to eating, my goal is (1) enjoy my food and (2) optimize for energy levels. I like to keep things simple with a balanced diet across all the food groups: Fruits, Vegetables, Grains, Protein, and Dairy.
Breakfast: I eat the same thing for breakfast every day consisting of oats, nuts, and a banana. It's simple to prepare and I don't have to think about it. I usually eat it while taking my morning meetings.
Lunch:I try to prepare something quick for lunch like a sandwich or leftovers. Lunch is in the middle of the work day so I try to keep it on the lighter side to avoid the afternoon crash.
Dinner: I eat whatever the day's answer to "What do you feel like eating" is. It's either cooking, ordering in, or eating out.
Snacks: I work from home and I get up to check my fridge and pantry multiple times a day with the hopes that something good will appear.
With my diet, there are a few adjustments I'm trying to make:
- Reduce processed food i.e. boxed food, chips, and soda. Try eating the whole / unprocessed version. It's less convenient but healthier.
- Reduce meats i.e. pork and beef. Try eating the vegetarian option if it tastes good.
Rest is important as it helps you recover and prepare for the next day. If I don't get a good rest, my energy levels are impacted the next day. I typically aim for 6 to 8 hours of sleep. If I'm tired during the day I'll try to work in a quick nap before getting back to my day.
Unfortunately at times our bodies also have to deal with Illness. There are a seemingly endless list of illnesses and health conditions from infectious diseases (cold, flu), cardiovascular diseases (heart attacks, strokes), neurological disorders (parkinsons, alzheimers), cancers and so on. I've been fairly lucky so far only having to deal with minor illness rather than anything severe or chronic. Hopefully it stays this way.
A lot of focus is put on physical health, which is the state of their body, but I think it's just as important to focus on your mental health, which is the state of your mind. My approach to mental health has been to try to get a deep understanding of myself and my surroundings then take action from there. It's a process that's taken a few years, but I've come out the other side much happier with a lot more clarity.
Similar to how physical health consists of diet, exercise, and rest, I define mental health as consisting of unpacking, understanding, and taking action. Similar to how it takes consistent effort to improve your physical health (i.e. losing weight, building muscle), it also takes consistent effort to improve your mental health.
Mental health is something that everyone deals with, so it's important to address it regardless of our egos and societal norms.
Everyone has a different upbringing and set of experiences which has made them who they are. There's a reason why you care so much about XYZ and it's probably because in the past you felt mistreated, neglected, or something else happened.
Unpacking is about addressing all of those things head on and getting to the root of it. When I first started doing this, I started with the bigger things (i.e. insecurities, mistakes, trauma, etc.) before moving onto the smaller day-to-day things.
As you unpack, you start to gain a better understanding of why you are the way you (i.e. what you care about, what triggers you, why you act in certain ways). This process can also be applied to those around you -- everyone around you is also going through life and they all have their own set of experiences which has made them who they are.
It's your life to define -- if there's something that you don't like, you can either change it or make peace with it.
A lot of things happen everyday and it's important to set aside time to regularly reset. Resetting helps you clear your head and manage the everyday chaos. Everyone has a different way which they do this -- some people like talking things through while others like being left alone with their thoughts. For me, I typically either go for a walk or go to a coffee shop to do a bit of planning or writing. After resetting, I have a clear mind to carry on with my day.