THE QATSPY® YORKER Performance Sports Training & Apparel Quarters
INSIDE THE LEATHER HEALTH & FITNESS SPORTS PERFORMANCE
By: Charles W. Boatright
Wrapping Up Women’s Heart Health Month– 3 Ways for Women to Improve Health of their Heart and Get into Shape with DIET/EXERCISE/LIFESTYLE
We are wrapping up Women’s Heart Health Month in the next three (3) days. But, we can’t afford to lose our focus on how hypertension (high blood pressure), diabetes, obesity, stress, and lack of exercise contribute to the NUMBER ONE KILLER of women, cardiovascular disease.
Awareness and monitoring your MVP’s is the best way for women, as well as all of us, to fight against cardiovascular disease. Just monitoring four (4) metrics can give you a strategic advantage in your fight against cardiovascular disease. These are your blood pressure, blood glucose, cholesterol levels, and keeping track of your waistline. Healthy waistline is to take your height in inches and divide by 2.2. For example, my healthy waistline is 66/2.2 = 30.0- inches. As you can tell, I wasn’t highly recruited for college basketball coming out of high school.
I personally monitor my blood pressure daily and my blood glucose, cholesterol, and my waistline monthly. I call it my mini physical check up.
Your 3 MVP’s (Most Valuable Points) of Your Health
The 3 MVP’s are Your DIET, EXERCISE, and LIFESTYLE. Below, I will give a brief outline of my own DELPHI DIET & FITNESS System that I follow even at age 64, soon to be 65. DELPHI stands for Diet, Exercise, Lifestyle, Performance Health Index.
DIET
Ladies, the biggest impact that you can have on your health is taking care of your diet. There are two (2) factors that should drive your diet- WHEN and WHAT you should eat. If you remember the Movie 9-to-5 that is a great parameter on WHEN! WHAT is as simple as knowing how to read Nutrition Labels. You can’t just exercise your way to health and fitness.
I have seven (7) metric points from Nutrition Labels to help me calculate my Health Index Number on foods I purchase from my local grocery stores and order off menus at restaurants. I keep 90 percent of all my meals at or below 3.25 HIN. What the HIN does is that it turns your body into a turbocharged calorie-burning juggernaut.
WHAT the HIN does is it allows you to have food in your diet that is high in Protein, Fiber, with a great source of the healthy fats (Monounsaturated and polyunsaturated). Eliminating the sugars and the hidden sugars (the starches) that are essential to avoid in your diet for health and fitness. The culprit in people’s diet is the hidden sugars. Hidden Sugars are especially detrimental to your heart health and waistline, because they are usually laced with salt that is more tempting than what the sugars are.
I know personally, after working out, especially during the summer months, in my home GYM, in the 2nd photo below, I could easily down a whole bag of potato chips in one setting after my workout where I burn about 545 to 560 calories. But that is the very reason that I don’t even touch potato chips, PERIOD! Starches are just as harmful to you as sugars and unhealthy fats are. That is why the HIN Factor is so important to find what part of calories are starches.
After I had hip surgery, right before I retired in June of 2015, I focused on the 9-to-5 for WHEN I ate and used the Health Index for WHAT I ate. I didn’t have to wait long to see my results. I dropped down to a 32- inch waistline from 37.57- inches in just 8- weeks; and that was during the holidays, refer to my Waistline Chart, below, I exceeded my healthy waistline of 30- inches, and lost down to 29.50- inches where I’m at NOW, seven years later.
EXERCISE
A good exercise program should include Cardio-Aerobics exercises without a doubt. But please don’t avoid strength and conditioning training in your regular workouts. Exercise equipment doesn’t have to be elaborate or expensive to be effective. Tubing, or Elastic tubing, is some of the best strength equipment that is inexpensive and has a variety of resistance, from 5 pounds up to 100 pound resistance. If you have a door you got your gym. I use grab bars shown in my Home GYM for anchor points, below.
Also I would highly recommend an AB Roller as well. Great for back and sciatic nerve issues.
Below, I have labeled all the equipment that I work out with in my Home GYM, currently. The only expensive equipment that I have are some of the heavier dumbbell weights, 80# punching bag, and my Schwinn 140 Programmable exercise bike. Everything else is pretty simple and inexpensive that you can purchase as you go. You don’t have to purchase all the equipment at once. Remember it IS NOT the weight that you lift that is important for strength, but the reps you do that matters for stamina.
My personal workout program is called CASE (Cardio-Aerobic Strength Exercise). I work out for ~60- minutes 6 days a week. But you can just do two (2) 10- minute workouts three days a week at first and build on that. There is nothing wrong with splitting up your workout program into two, or even three periods.
One other technique that I use during my workouts is what I call Rest Interval Performance, or RIP, where I do 25 reps per set with a 10-to-15 second rest period between sets. You won’t believe the stamina you will gain just by using RIP Technique. You can just start with 5 reps and build from there. Don’t over do it and injure yourself, recovery and being off your workout make it that much harder to start back up. Do reps until your muscles get tire; then rest or go to another element.
Ladies for those that like to strengthen their glutes and quads muscles, one element that my students and even I perform are weighted squats. I mainly do it for my sciatic never issue to relieve discomfort that I experience form time-to-time.
LIFESTYLE
Besides having a healthy well balanced diet and exercise program is having a healthy lifestyle that includes being active both mentally, physically, and spiritually. A sport that fits your performance level, i.e. tennis, golf, running, cycling, or any other sporting activity can provide all three that also has a social support element. Meeting friends for a lunch or dinner at your favorite restaurant or coffee at your home or coffee shop or Bible Study are great social activities and events.
People that meditate and read in the morning are more satisfied and are more productive during their day. One of my favorite activities in addition to working out and playing golf is writing sports and fitness articles where I interview coaches and sportscasters. These professions realize the importance of having a realistic positive attitude.
Also think young! At age 64, I still enjoy riding my INDIAN Motorcycle on occasions and working at the hangar.
SIDE EFFECTS of The DELPHI DIET & FITNESS System
But there is one side effect however of The DELPHI DIET & FITNESS System, that you must be aware of; besides dropping MVP’S, weight, and inches off your waistline you might drop years off the condition of your skin.
Around March of 2015, I noticed something about my skin in how it looked and felt. Following the DELPHI DIET & FITNESS System, I dropped decades off the condition of my skin. Below are two photos, the one on the left was taken in 1986 when I graduated College at age 29, I worked my way through college at night and correspondence school to earn an Engineering Degree. The photograph on the right was taken on February 18, 2022 at age 64. In the photograph on the right, I grew a beard because I was doing a photo shoot featuring our Indiana Jones-Style Leather Jacket that actually appeared in one of the Indiana Jones Movies.■
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There’s is nothing that gets notice like our authentic than our Leather Flight Jacket that we can personalize of companies, organizations, or individuals with their logo and/or names. Each jacket comes with its own spokesperson that knows your business. Our collection of Leather Jackets are better than business cards, but make sure that you carry plenty of business cards with you; because you will need them. We have a interior linear pocket where I carry my business cards.
THE QATSPY® AMERICAN CLASSIC LEATHER JACKET COLLECTION
The U.S. A-2 Leather Jacket has been a major part of our history (both military and civilian) since 1931 when the U.S. Army Air Corps developed and issued the leather flight jacket to pilots during World War II. A version of this iconic and classic A-2 Leather Flight Jacket became the persona of two legendary entertainers/actors- Fonzie in Happy Days and Indiana Jones in Raiders of the Lost Ark.
As Fashionable are our US WINGS® Jackets are, your best fashion is Your Fitness
Like my lineman Foreman once stated- Chuck, It isn’t what you’re doing that matters, it is HOW you look do it that does matter!
In the photograph below, I’m 64 years old. This photograph was taken after we did a WINTER Photo shoot (18Jan22) for our line of US WINGS® Leather Jacket that I carry in our online store. We took advantage of an unseasonable warm January day in the mid-60’s to do this photo shoot. The camera crew challenged me to an AB Challenge where I’m posing without my shirt. I credit my DELPHI DIET & FITNESS System for my physical condition, and the condition of my skin.
The Sportscaster’s Leather Sports Jacket
I had the pleasure of having Noah Newman for an interview in our Press Box for an one-on-one interview who is with WJTV-12 Television Station here in Jackson, Mississippi. This was at our hangar in Madison, Mississippi.
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The DELPHI AD DIET & FITNESS System to drop more than just LBS and inches, but decades off the condition of your skin. Below is my QATSPY HEALTH & SPORTS HANGAR that includes my GOLFER’S BRACHS-PALMER TECH to get you back into your Golf Game with Consistency from TEE-2-GREEN:
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