“Stress. The last one we’re talking about is reprogramming. But guess what? Stress is a way to reprogram the immune system. And it’s super important. So if you didn’t know, this exercise is actually stress, but it’s the healthy stress, right? This type of stress actually boosts your immune system when done correctly. If you overtrain, you can actually decrease your immune system to a point where you put yourself at risk. So this is why the science of training is so important.
So this is why when you come in, we adapt your body. Slowly. Adaptation is key to keeping a healthy immune system. As you train, you actually dip the immune system down. When you go home, you eat, sleep and drink water, and you replenish with the good food, the good substance. You’re actually now building your immune system at a higher level when it recovers, opposed to what it was previously.
So let me state that again. When you train you stress the body, the immune system goes down, you lose energy, glycogen, nutrients, et cetera. You go home, you take in good nutrients, and then you build yourself at a higher base level of immune system. The same thing happens when you use something like ice baths or cold showers. It does the same thing.
There’s what’s called hormesis. Hormesis is basically the stress response. It’s an exposure to an environmental toxin, which could be a little bit. So just a little bit of toxins can be beneficial. For example, they found that a little bit of radiation actually is good. And this guy named Schultz, a scientist found out that if he sprayed pesticide on yeast, that the yeast would die. If you spray just a little bit of it, the yeast actually grew, which got him to understand hormesis that a little bit of stress actually helps the body grow.
A little bit of stress of exercise helps the body grow. And as you continue, you actually build your stress response. So that’s why people can get ice baths for longer because they’re building their stress response. That’s why people can exercise for longer. So they’re building their stress response. They’re also building their immune response and immunity. So exercising will reprogram the immune system, cold showers, ice baths, help reprogram the immune system. We also already talked about removing and replenishing. So those simple things will make a big and massive impact on your body. I hope this helps. Let’s start with the challenge by just taking 22nd 32nd cold showers. You’re already exercising. If you can do that and increase, you’ll make a dramatic difference on your health and overall immune system.”
“Alright replenish. We went through remove. So if you remove the stuff that lowers the immunity, now we want to put the stuff in that builds it. And you may have heard me talk about vitamin C. Vitamin C is essential for the body’s process of healing, fighting off infection. We have to get our vitamin C from foods, and that’s also very challenging to do because you have to eat a ton of fruits and vegetables and greens, and most people just aren’t getting them today. So that’s why I recommend supplementing with Lypo-Spheric Liposomal Vitamin C that’s high quality because you don’t want to get the GMO corn. That’s actually bad, that’s one of the toxins that we’d want to remove that I was talking about in the previous video.
So replenish, we want high vitamin C. We want selenium, zinc, magnesium. These are vitamins and minerals that are going to boost immunity, help fight off infection, keep the body in a stable environment. And this is essential, essential for the body. There’s a guy who believes that most people are walking around with subclinical scurvy, meaning their vitamin C levels are super low. We do not create our own vitamin C. When sickness comes in, we need to increase the doses massively. And it’s very hard to get it through nutrition. So get vitamin C, goats… dramatically create more vitamin C in their body when they’re sick and this helps them fight off infection. So again, I can’t stress this enough, always have vitamin C available, take it daily, especially the more you exert yourself, the more you’re going to need. It helps with the formation of collagen, right? That’s what your skin is made of, your joints are made of.
So it’s, it’s super important. So now vitamin C zinc, selenium, magnesium at EarthFIT, we have a ReMag, which is a magnesium, but we also have ReMyte, which is loaded with minerals. And it’s something I highly recommend that every client, especially as you age, as your body, doesn’t absorb more of the minerals that you take advantage of. So that’s one of the ways you can do that. So vitamin C core minerals, clean fruits and vegetables. That’s what I recommend. This is what’s gonna replenish bioavailable.
When I say clean, I’m talking about no pesticides, preferably organic fruits and vegetables. In my book, I go into a little bit more depth on this stuff. So if you’re part of this, you have a chance to get in on the advanced copy. But this is just a simple breakdown of what you can do now to replenish. Juicing daily is a great way to get all the vitamins and minerals that you need. So vitamin C, ReMyte minerals or any core minerals supplement that you can take and then things like eating more fruits, vegetables that are clean juicing can be a simple and easy way to do it. All right, so that’s how we’re going to replenish the body and get the vitamins and minerals we need to boost the immune system.”
“Alright. So the first topic is remove. So this is the simplest. All you have to do is remove things that lower immunity, like for example, sugar, sugar lowers your immunity for hours sometimes days afterwards. So if you’re taking in processed sugar, your immune system is going to go down, so get rid of the sugar. Alcohol, alcohol is a toxin. When you metabolize it, it creates a toxin. It doesn’t get metabolized like other foods. It lowers your immunity. The first line of defense is going to be, removing the alcohol from the body. So no sugar, no alcohol. That’s the first thing. Then you can start to move on processed foods, things with additives, right? All these things are going to cause the immune system to have a response and not in a way that is good, meaning fighting off infection. It’s going to lower the immune system.
And so anytime we lower the immune system, we’re opening ourselves to infection. There’s about 1200 toxins that are put in our toothpaste, our shampoos that are banned in, for example, Europe, okay. These toxins are constantly being put on our skin, makeup, all that stuff. If you can remove as much of this stuff as possible, this is a much more in depth, longer thing, but you can start by researching, just look at the labels and then look at the labels. If you can’t read them, or they’re very hard to pronounce most likely they’re toxic chemicals. That’s a simple way of looking at it. So using as much natural products, removing the toxins that you’re exposed to daily, and we can start off with sugar and alcohol, right? Those two things right away. If you wanted to go more into the advanced method, start removing the processed foods, the junk foods and the chemicals that are in products that you’re putting on your body.
If you can’t put it in your mouth, putting it on your body is the same exact thing. Just think of all of your pores as this might be disgusting for some people, but there’s a guy I heard say this, that all your pores are like little butt holes and mouths. All right. So they’re excreting toxins and they’re taking toxins in. So that’s one of the benefits of exercising, which we’ll get into is that you’re sweating toxins out. So think of the body, the cleaner, it is the less mucus, the less acid is in the body, the more healthy you are and the better your immune system is. So that’s one step is remove. So remove the toxins, remove the sugar and alcohol specifically.”
“Peace EarthFIT family! Lev here, just wanted to take a moment to discuss the habit that will be… that we’ll be focusing on this week. And that is recovery. Recovery is so important and often understated and underestimated. If you don’t take time to recover, you’re not going to see the gains in the gym, you will not be able to replenish your energy levels. And over time, it’s really easy to deplete yourself and, for longevity, but also in the short term for your gains is super, super crucial that you take time to recover every day. And, um, so for those of you who are training, for those of you coming to EarthFIT, you have the blessing of having the BioCharger, the sauna, you got massage, you got breath-work and trainers, awesome trainers that are coaching you on how to recover and you know, breathe deeply. And for those of you who are staying at home, I wanted to share three different practices that I use for my own recovery. And they’re very simple. I challenge you to try one for at least 10 minutes every day for your recovery and doing awesome. Keep it up. Hope you enjoy this.”
(1) Body Scan
“Peace EarthFIT family! So in this video, I want to share with you the art of body scan. This is a very ancient practice. You’ll see it in Qigong, in yoga, in ancient Kemetic or ancient Egyptian meditative practices. And the goal of body scanning is to bring your awareness into your body. And, one thing that we understand as holistic practitioners and as health practitioners is that our mind and our body are not disconnected. That our mind extends into all the different areas in our body. They have different intelligences that are stored in different areas in the body. And so this helps to integrate all the different aspects of ourselves. It’s very simple. You can take just 10 minutes or as long as you’d like, there’s no time limit to how long you can do it. And, but you wanna really take at least 10 minutes. So we’re gonna start by just getting in a comfortable position, laying down on the floor, palms facing up towards the ceiling.
And we’re going to breathe, feeling abdomen and feeling your body as low as you can. You know, as deep as you can bring your breath, you want to bring it there. And as you breathe, you want to bring your, your mind and your awareness beginning with your, with your toes. You’re going to bring your awareness to your toes without wiggling your toe, without moving at all. You want it to be as still as possible, any impulse that your body has to move. You want to just observe it and you want to take note of it, but don’t move. Just try to use the power of restraint and just, just observe your body. So you’re going to start from your toes. Then you’re going to go to the knuckles. When your feet, then your ankle, then you’re going to go up through your legs, into your knee.
Then you’re going to bring your awareness into your hip. And then you’re going to bring your awareness up through your back, and then your awareness into your shoulders, your awareness into your elbows. Awareness into your wrist, into your hands, to your fingertips. Now back to your pelvic region, bring your awareness up to each organ, your intestines, your stomach, your pancreas, your spleen, your liver, gallbladder, your rib cage, using your breath. All you’re doing is breathing into those places and bringing your mind to those places, bringing it to your heart and your lungs, bringing it up into your face and into your head. And as you go to each area, we just want to relax that area and breathe into that area. And by the end of it, you will find yourself in such a deep state of relaxation and connection in your body. I wish you all success with this.”
(2) Self Massage “Beat The Body”
“Peace EarthFIT family! So in this video, I want to talk to you all about self massage and share with you all the techniques that I use to help relax my body. In my day to day, I do this daily and it’s very simple and it’s a concept called, beating the body. And no, we are not beating the body in a way that hurts the body and causes pain or bruising or anything like that. But we do want to stimulate the tissues in the body by just, you know, with a nice pressure – tapping, in massage you call this tapotement and with this tapping, you know, you can start real gentle and start to the more you can relax, the harder you can actually hit. And every time you hit the body, you breathe and you exhale. So we start off just… (Please watch the video) It’s really good to do on your organs, lower back, the kidneys. You can do it to your arms and you want to really just relax into the strikes and, you know find ways… Once you relaxed, you can actually hit with some force and it’s gonna feel really good, but you want to make sure you’re relaxing fully. So try and be able to touch every part of your body or every needy part of your body, and in case with this a lot of muscle tissue. You want to be able to reach as high as you can on your back. You can try different hand positions, some of you would like to do cupping. Some people use the fist. I like the fist as well as just the flat, flat hand also works depending on the area and the neck you know, you may want to try the fingertips, and just find ways to help your body relax along with this. So that’s one technique for self massage.
Another technique is I like to use glass jars and what you can do, you can wrap the jar in a towel, even better. Fill the jar up with some hot water and seal the jar, and then wrap it in a towel. And now here, you can gently do some, some self massage. They sell, they sell rollers, you know, and a lot of (workout source) That you can buy and basically you find the muscle that you’re tensing and you can just roll immediately out. It’s a great form of self massage. You can do this with tennis balls or lacrosse balls. Some people do even golf balls. That’s really intense, but, you can stick them in a sock and just you know, place them wherever, wherever it feels like it’s helpful. You can place it in your neck, roll on to it in different ways.
Yeah, real details or you can broaden the strokes. It’s a lot of different places. Just explore, get to know your body. Find those places that your body needs to release the tension, find the places where you hold the tension and relax into it. Anyway, try to spend 10 minutes and just go through your whole body and let me know how you feel.”
“Peace EarthFIT family! Just want to take the time here to share with you all 2 stretches that you can do in your day to day, to help with recovery, to restore your energy levels, to increase your vitality and to enhance your immunity in your body. So, the first stretch is a hip opener and a lower back release and it builds energy in the low back and in the kidneys specifically. We’re gonna find a nice, comfortable position with our sit bones on the ground spine, nice and long. Your feet do not have to be squeezed up close to you. They can be in just a comfortable position in front of you. We’re going to take our elbows and press our knees into the ground, and we’re going to initiate a movement of resistance. Wherein applying our own resistance onto our knees and the knees are pressing in towards each other. So it’s going to go like this. We’re going to inhale fully on the exhale, squeezing the knees in towards each other, resisting with the arm. When you come to the top, you’re going to inhale again, keeping that tension and on the exhale, pressing the knees back to the ground as the knees, continue to press up towards each other resisting and just really press those knees down as they’re pressing up. Let’s do it again. (Please watch the video)
All right. So the next stretch we’re going to come and we’re going to be working on our balance on the two sides of the body. And we’re working on lengthening the muscles all along the backside of the body. So we’re going to start by forward bending at the hips, leaning with the heart. We’re going to come down and if you can place your hands flat on the ground, you can bend your knees a little bit and just find a nice, solid position where your feet, your heels, your weight is in your heels and your hands distributed equally. And what we’re going to do is we’re going to walk a little forward and lift one leg up off the ground. In this position, we’re going to inhale, extending our leg and our head and exhale, straightening this knee, and lifting that leg towards the sky… and back. Let me try it again, inhale one more time inhale. Switch leg. Now, after you do both legs, we’re going to come and we’re going to lift up, opening our chest and then bending again from the hips here, sinking into our heels, lifting our toes off the ground.
For those who can’t put their hands on the ground, work with the chair. So you can do the same, the same stretches modified with the chair. So extending, standing the head and the foot, making it long working on your balance, breathing in on the exhale, extending that leg. I hope you enjoy these stretches. You will feel the effects immediately. And if you have any questions, feel free to reach out to me personally, remember to spend at least 10 minutes going back and forth between the stretches in that order, starting with the butterfly stretch, and then going to the lengthening of the backside of the body stretch.”
“Hi everybody. This is Sam from EarthFIT you may notice when lunging or doing squats that your foot, you have a difficulty keeping your foot straight, no matter how hard you try. It could be your foot goes out to the side of pronates or it goes in. This could be a sign that you have limited ankle mobility. Now I’m going to give you a quick test, how to test for if you have sufficient ankle mobility. So what you want to do is grab a wall. I’m going to use the ramp right here. You just basically need something that’s flat all the way down. You’d be about 4-5 inches away. A good way to do this is you can take your fist, stick out your thumb. That’s usually generally about four to five inches. You want to take your shoes off so you’re either barefoot or in your socks and you just want to try and push your knee to either that wall or in this case, this rack. As you can see, I have some limited ankle mobility, due to ankle sprains that I’ve had previously.
So a good way to fix this is you get a band. If you’re at home, you could wrap it around a couch. Right here we’re just changing the rack right up a little bit…put it around your ankle. Just on or right above the bony part, those two bones that stick out in your ankle and you want to get a good amount of tension band so it’s really pulling back. You want the band to pull back and down. And then arch you’re back in this position, you’re just gonna push down on your ankle and try to really, really stretch out there and you should feel it right away. And then back, typically you do this about, for 20 repetitions, 5 sets throughout the day. If you’re preparing for a squat warmup, you know, you could do it 3-4.
So if that doesn’t, that doesn’t seem to help, you may have some tightness in your calves or around your Achilles. So you can get a foam roller and you really want to work these areas here and you want to take your time. A lot of people when they foam roll goes too fast. You just want to kind of work in there, find a tender spot, and you could flex your foot up and down or side to side. And roll in that out there.
Another thing you could do is get in a good stretch. I prefer the Combat Stretch. So you just keep this foot straight here. Take this knee brand behind and what you’re gonna do is you’re going to grab your toes and push your knee forward while I’m grabbing my toes. This is something you could do again, probably five sets, about 20 seconds. You really want to pull up on those toes and drive that knee forward. After you do these things. I would retest. See how my ankle mobility is improved. Like I said, this is something you could do daily or specifically before you squat or lunge.”
“What’s up everybody? This is Sam from EarthFIT. Today I’m going to do a video – three exercises you could do to improve that overhead shoulder press. You’d either do these exercises in a circuit as your own workout or you do them for a warmup on shoulder press day. First thing we’re going to do is (1) Internal, External Rotations with a band and when you set up the band, you can do it on a rack or if you’re at home you could do it on your fridge. Whatever you could find to wrap the band around. You want it to be about where your elbow is… So simply gonna pull the band out, keeping this elbow tucked in to your side. If you don’t have the mobility to do that, you could grab a towel and keep it on your side, keeping that towel there.
Okay. That’s the external rotation and then the internal rotation. Same thing. You want to keep your elbow in nice and tight, bringing that across just like so. And then you would switch to make sure you hit both sides. Now we’re doing the external rotation and the left hand would be internal rotation. On the right you’d do about six to eight reps. If you’re just doing it for a warmup about three sets, um, obviously if you’re doing it for a workout, you could do increase the volume on that. Next exercise we’re gonna do, so we’re working on retracting and depressing our shoulders. A lot of times people are rounded forward from being on their cell phones or driving in their car, and this kind of limits the range of motion on a shoulder press. So a good way to get out of that would be this exercise here, which is called a (2) Prone Cobra.
So you’re going to stick both arms out as if you were flying if you’re superman, you’re going to stick your thumbs up and you’re going to bring your shoulders back and as you’re bringing them back, you also want to bring those shoulder blades back down. You can lift your head and the key to this movement is to create constant tension by trying to bring those wrists together. Notice I’m keeping my thumbs up the entire time. This can be very difficult depending on how you squeeze. For warm up, you want to do about three sets of 30 seconds. If you’re doing it on your own workout, you’d want to do about 6 sets of 30 seconds or three minutes total. So if you could do, you know 1 set or 3 sets of one minute each, you could do that as well. Then the final thing we’re going to do go over is a (3) Bottoms Up Kettlebell Press.
What this is going to help you do is stabilize the shoulder in your press. Get a kettlebell. I have a light one here. Typically you want something a little heavier. You’re going to get up like this and you’re going to press straight up imagining the elbows in line with your ear as you press up and then back down just like you’d be doing in a shoulder press. Now, what’s unique about these exercises? If you’re moving your shoulders around, it’s not stable. The kettlebell is just going to fall over. So you want to use something that’s heavy enough to where it’s challenging but if you’re on your shoulder press day, you do not want to, you know, tire yourself out. So again, you could do 3 sets of that. 6-8 reps make sure you’re switching sides. You’re pressing the same side as that leg that’s down. In this case, it’s my left. That’s the bottom up kettle press. So to recap, those are 3 exercises you could do. You can do them in circuit if you want to do your own workout. You know obviously load the weight more on the kettlebell. Really hold that attention on the Prone Cobra and increase the reps. They’re on that for a simple warm up. You can do about 3 sets of that.”
You’re stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating…
The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body every.
Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home without exercise equipment, a large book is a wonderful tool to provide such resistance.
Hold the book with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Step Five: Crank Out Some V-Sits. You can still enjoy some Netflix while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.
Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house.
Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? We’re here to get you into your ideal, fit body in the shortest amount of time possible. It’s what we do EVEN while you are stuck at home during the coronavirus pandemic.
You likely exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. You never eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.
Here are 5 easy habits to cranking up your fitness results..
1. Get More Sleep
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That means that more than half of the population doesn’t get adequate sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.
If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
2. Drink More Water
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.
The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often and get into the habit of drinking a full glass of water with each meal and snack.
3. Reduce Your Stress
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.
Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
4. Eat Out Less Often
Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter-laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.
Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
5. Exercise Smarter
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.
Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Are you ready to break the plateau as you take your routine to the next level?
Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?
It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.
“Hey, who wants to know the top five remedies that I have prepared for the Coronavirus if I do get it and these are things that I actually have all the time and maybe you should too in your house to just help your immune system. And, if you end up with a sickness or feeling ill, these things can actually maximize your health and get you over any sickness faster so that you can get back to doing what you want to do. But before I get into those things, I just want to mention that the fear of the Coronavirus is probably more scary for me than the actual coronavirus. Like the actions or the hysteria that is coming with it and the fear that’s being pumped through is bad for the immune system. It puts the immune system down and the more hysterical everybody gets, the worse off we are as a collective.
So what I would say with that is be prepared for the worst possible case scenario, but plan for the best and don’t let the… what we have control over is our own emotions and our own health. So if we focus on being healthy, just basic health of staying active, exercising, eating correctly, then our immune system is going to be functioning optimally and then we can start to use some of these tools that I’m going to go over with you in a second. So that’s what I would say, be prepared for the worst plan for the best. The things you can control are you and the area around you for the most part, a coronavirus, we don’t really have control over that to a certain degree. And I guess that’s some of the measures that are being taken. And so hopefully the plan for the best is that it doesn’t affect everybody and that we don’t get too affected by it.
And so we can use some tools to help with that as well. And so these things are things that I always have. I just chose the top five. There might’ve been a couple of others in there that I was going to go over, but I just want to choose five real quick. So the first one is (1) Miracle Mineral Solution. If you go ahead and research online, you’ll probably think like, all you’ll find is crazy stuff about it, that it’s bleach and, it’s poison and you’re gonna die but the truth is this is used just to clean water. So it’s, this is what it’s for, but it’s actually been used to help people heal. And there’s a story about it from a guy named Jim Humble who was in the Amazon. Two people came down with malaria.
They were on the verge of death. It was a very, very bad situation. And last resort, he said, let me pour some of this in the water. You guys drink it. Long story short, two hours later, they were laughing about the fact that they were about to die from malaria. Since then, he’s taken this stuff to Africa, Southeast Asia, where there thousands of people with malaria and healed them just with this super cheap. What I’ve heard is that malaria drugs have worked well on the Coronavirus. I don’t know if that’s true or not, but this helps kill malaria, this helps with parasites, viruses, bacteria. This has been used to help cure kids with autism. And this was in a book called Healing the Symptoms of Autism. I’ve used it myself and healing, the symptom of autism was actually one of the books that was trying to get banned on Amazon and it was healing and helping a lot of people.
And so miracle mineral solution, I’ve used this myself. I’ve tested out on myself. I know a lot of other people that have used it. Apparently it helps detox glyphosate as well. This is what I’ve read, what I’ve heard. Again, when you go online and you research this stuff, it’s going to say “it’s bleach, never try it.” And so you have to go through the misinformation. I always try things out on my own. I always experiment on my own and then I read from other people’s feedback. And that’s how I take in my information. So miracle mineral solution, this can be used just to clean your water. So I would always have this anyways. You hear me talk about breathing and oxygen and the Wim Hof Method. If you’ve been following some of the stuff that I do, this is an oxidizer. It gets more oxygen into the cells. So that’s how it works. The more oxygen, the better off you are. The more oxygen the cells, the more they can flush out the toxins, kill off the viruses, bacteria, etcetera. So that is number one.
Number two, (2) Vitamin C, if I had it my way, I would have IV vitamin C but this is the next best thing. It’s liposomal vitamin C. I’ve done videos on this before. We are the only mammals. There’s only two bats and Guinea pigs that don’t produce their own vitamin C. So other mammals, when they get sick, their vitamin C production skyrockets, right? So we have to get it through our nutrition and we’re not getting enough of it through nutrition. Most people think that, there’s some people that think people are walking around with subclinical scurvy at all times because they’re not getting enough vitamin C. So vitamin C is a potent, powerful antiviral. You know, so just taking this on the days that you’re not sick is great, but when you are sick, you increase the dosage and you can take about a gram every hour and this will just help boost your immunity, fight off infections, help with everything. So vitamin C specifically liposomal this is a great brand. There’s a few others out there, but this is the one, one of the ones that I’ve used. So always have that whenever you get a cold or anything, this will just kick it off or kill it faster. Number two, as you saw me do a video on oregano oil, I use all types of essential oils. All essential oils are antibacterial, just so you know that. This one specifically (3) Joy of the Mountains (Oil of Oregano) I travel with this everywhere. That’s why it’s all banged up. So it’s in my toiletry case, I take this everywhere I go because this can be used for so many different things. If you haven’t seen my video on the expansion of it, you can find it somewhere on this page or wherever I had it. So, this Joy of the Mountains didn’t go in this vape, this is already diluted with olive oil in the vape is pure organic oregano oil and vegetable glycerin. And this is great for respiratory issues. So if you start to get, have a respiratory issue, this can be used, and you just inhale like a regular vape. But now it’s got the powerful properties of the oregano oil. This I will use as drops and put it on my feet. This for kids, you’ve gotta be careful. You can take this internally for adults, but with kids, young kids especially, definitely consult somebody on that because this is so powerful that you don’t want to overuse it.
And young children, like very, very little amounts and it’s, there’s a lot of discretion that goes with it. So Oregano Oil has numerous anti-inflammatory, antibacterial, antimicrobial, anti-fungal properties, and helps boost the immune system. (4) Silver (Salus Structured Silver) This is stuff that’s found in our food, it’s found in mushrooms, it’s found in water. This is a known antibacterial, antimicrobial, immune boosting substance or liquid. And, um, I’ve found this one specifically to help with the gut. This can help balance out candida in the gut. Again, it has so many different properties. It can be used topically, internally and it’s just a great tool to have with you to help boost your immune system, fight off infection, so structured silver. And then lastly, I’ve done a video on this as well. The video I did was 10 minutes long, so I can expand dramatically on this Castor Oil.
If one of the lowest hanging fruits that you can use for your health to boost your immunity is (5) Castor Oil and using Castor packs, right? They used to use this to anoint the Lords to the throne or to anoint people to the throne. And that’s the power of it. That’s, you know, whenever they use something like this, they know the power of this specifically to help people in general. So you take, you pour it on something like cotton flannel and you can place it on your belly wrap saran wrap and leave it on overnight. Typically I recommend, I recommend everybody do that one time a year for seven days straight. You can do it multiple times for a year. Some people can leave it on for 30 days depending on their issue. But what this will do, you also can take internally, that’s a scenario where you want to work with probably a professional on how to do it.
But it’s gotta be organic, all natural hexane free, cold pressed. So it’s important the products that you’re getting. And so I was just about to say something. So yeah, it’s anti parasitic. It’s antibacterial. Antimicrobial helps balance out the gut, it increases glutathione, which is that, the master antioxidant that is in every single cell. So this flushes out the mucus from the body and remembers a lot of disease is a buildup of mucus. And that mucus prevents the cells from getting oxygen. It presents the cells from functioning optimally. So when we start to cleanse the body more and more, we cleanse it, the better the body is going to be. This is one of the best ways to do it. So if you want to check that video out, I have that somewhere on this page as well. So there you go.
You have it. Miracle Mineral Solution, Vitamin C, Oregano Oil, Structured Silver, Castor Oil. Those are my top five picks for just boosting immunity, fighting off disease, infection, and increasing your health naturally, right? There is a place and time for medicine but those things are a last resort for me. Like I use them as a last resort always. I’ve always tried to use the lowest hanging fruit naturally. We have the gifts from God or from the universe or from the earth, whatever you want to call it, from nature, that are very powerful for us, and designed to help us heal. Right? So in nature you will find the poison and within a hundred yards you’ll find the antidote. So that shows us that we always have a balance. There’s always a balance, and the balance would start with you just being healthy. Hopefully that’s eating correctly, exercising, et cetera.
So I hope this video helps. I hope you got a lot out of it. These things are not just specific to the coronavirus, it’s overall just helping the body heal and being prepared. So prepare for the worst, plan for the best. Get rid of the mind virus of the fear. That would be the first step so that your immune system is functioning optimally. And if you do acquire some type of virus that your body fights off easily, lickety split, and you go back to your normal life doing the things you love, hope that helps.”
“All right. So, I’m here with Rachel and I’m teaching Rachel how to fire her abs and because this is one of the number one things that I see with everybody who’s dealing with back pain, is one of the first things I get them to do is learn how to fire their lower part. There’s no such thing as lower abs, but the lower part around their pelvis. because if you’re not firing this area, it means that every time you’re doing every movement without firing that area, you’re not bracing your spine. And this is what helps protect your spine and all the stress is going onto your back and your disc. So one of the first things that I have people do is, is to cough. So go ahead and cough Rachel. Okay, cough again. Cough again. And so keep coughing until you can start to consciously fire.
So now I’m going to have you try to consciously fire without coughing. So see if you can activate your abs. So now cough again even harder so cough even harder. There we go. Cough even harder. There we go. So you can see how much harder… yeah okay. Cough again. So sometimes you need to cough a little bit harder in order to feel this. So now our abs are a little bit more activated and now this is progress. So that’s what we want to do is each time there’s a neurological connection from your brain to your abs. So now I’m going to keep you here and she’s going to do this side with the knee pull. This is on the back program that we have. This is one of the first exercises she’s going to put pressure down with her hands, keep her abs engaged, pull the knee all the way back until the pelvis starts to tilt so she can feel a stretch in the lower back.
But one of the important things is that she keeps a tight, tight abs. So pulling back with the butt off a little bit, you’ll feel stretch in the lower back and then extend the leg out and then repeat and you’re going to come back and I’m going to, I’m going to give for what’s called biofeedback by poking her there so she can start to connect the mind with the body. If she needs to cough to really get that connection again. So every once in a while, just cough. There we go. Better see now your abs are tighter. Pull back a little further. Feel that stretch and extend the leg and repeat.
So we’re going to do about eight reps. So that’s there one… Cough, just to see if you’re firing. There we go. Better and pull back a little further… good.
And other side. So we’ll do a few more on this side too. So focus on the abs squeezing. So this is the first exercise in Back Pain Relief4Life. And… If you’re not firing your abs, then doing the program will not be as beneficial. If you just went through the program, it’ll help a little bit, but firing your abs will make it much more beneficial. I hope that helps.”