Hayden Price Personal Trainer

The order you train in matters more than most people realize.

When you do cardio first you are depleting glycogen, raising your heart rate, and fatiguing your muscles before you even touch a weight. Your heaviest sets happen when you are already tired which means less weight, fewer reps, and less stimulus for the muscles you are trying to build.
Lifting first keeps you fresh for the work that actually builds muscle. Your heaviest sets happen when your energy and strength are at their peak. Cardio after that is just burning extra calories on top of an already productive session.
You only get one chance to be fresh in a workout. Use it for the thing that matters most.

GROUNDING/EARTHING
Grounding, also known as earthing, is a wellness practice that involves making direct contact with the Earth's surface, like walking barefoot, to potentially connect with the Earth's natural electrical charge and reap potential health benefits

How it works:
The theory behind grounding is that the Earth carries a natural, subtle electrical charge, and by touching the ground, you can absorb these electrons to neutralize free radicals and reduce inflammation in the body.

Potential benefits:
Some people believe that grounding can lead to improved sleep, reduced inflammation, altered immune function, improved mood, and less pain and soreness.

How to practice:
Grounding can be as simple as walking barefoot on grass, sand, or dirt, or using grounding mats or devices that create a pathway between your body and the ground.

I'm lucky as I have a beach across the street and often go walking bare foot in the sand

Meditation
Meditation is a practice that involves focusing the mind to bring about feelings of calm, heightened awareness, and well-being

Benefits:
Regular meditation practice can lead to numerous health benefits, including:
Reduced stress and anxiety.
Improved sleep.
Increased self-awareness.
Enhanced focus and concentration.
Greater emotional regulation

A heathy mind can help with building a healthy body.
I like to meditate 30 minutes to 60 minutes everyday depending on how much time I have. I focus on my breathing by taking in big breaths holding it for awhile then releasing the breath as slow as possible. I'm a big fan of Joe Dispenza and do a lot of his meditations.
Here are a few of my favorites
https://www.youtube.com/watch?v=V9_953u4EIs&list=FLGxAQYAvpmRadfSyraxl-Tg
https://www.youtube.com/watch?v=Vd-Xj-H-uo4&list=FLGxAQYAvpmRadfSyraxl-Tg&index=6
https://www.youtube.com/watch?v=zkE_BmCqWxo&list=FLGxAQYAvpmRadfSyraxl-Tg&index=13

Training Frequency and Split

Everyone's training frequency and split will be different depending upon such factors as age, time spent training and available time.

My Current Split
Monday - Chest and Calves
Tuesday - Back and Abs
Wednesday - Shoulders
Thursday - Legs
Friday -Arms, Calves, Abs

I train around a hour to 1 hour 15 mins in the morning and in the afternoon go for 1 hour walks

In the weekend I do martial arts training , hopefully go surfing and go for 1hour walks..(STAY OUT OF THE GYM).

In the past I've trained the popular push/pull/legs system, training everything twice a week . I found I didn't recover that well and would get burned out training like that. I think training all the major muscle groups once a week is enough especially as you get older like myself now at 47. Plus If your training too many muscle groups together I don't think each body part is going to get maximum effort, Also training 6 days a week too much for me as I need a mental break from the gym and like to do other forms of exercise in the weekend.

Benefits Of Walking

Not all exercise has to be high intensity, My normal routine during the week is weight training in the morning and a 1 hour to 1hour 15min walk late afternoon . The walk is a good way to unwind , get out in to nature and get some exercise.. My favorite walks are include the beach across the road where I live and a bush walk also close to where I live.

Physical Health Benefits:

Cardiovascular Health:
Walking can help lower blood pressure, improve heart health, and reduce the risk of heart disease and stroke.

Weight Management:
Regular walking can help you maintain a healthy weight and lose body fat.

Muscle and Bone Health:
Walking is a weight-bearing exercise that helps strengthen bones and muscles, improving balance and coordination, and reducing the risk of falls and fractures.

Improved Endurance:
Regular walking can increase your stamina and overall fitness levels.

Reduced Risk of Chronic Diseases:
Walking can help manage or reduce the risk of developing conditions like type 2 diabetes, certain cancers, and osteoporosis.
Improved Digestive Health:

Walking after meals can help speed up digestion and prevent issues like bloating and constipation.
Reduced Joint Pain

: Walking supports and strengthens the muscles surrounding the joints, which can reduce pain and improve stiffness, especially in those with arthritis

Mental Health Benefits:
Stress Reduction: Walking can help reduce stress and anxiety, promoting relaxation and a sense of calm.

Improved Mood: Walking releases endorphins, which have mood-boosting effects, leading to improved mental health and overall well-being.

Better Sleep: Regular walking can help regulate sleep patterns and improve sleep quality.

Increased Energy Levels: Walking can combat fatigue and increase energy levels, making you feel more alert and refreshed.

Cognitive Function: Walking can improve memory, focus, and cognitive function.

Enhanced Creativity: Walking can stimulate creativity and inspire new ideas