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Posture: How To Check, Assess And Fix

Posture: How To Check, Assess And Fix

Published by admin on May 19, 2022 | Leave a response

Hey EarthFIT fam! In this video, I’m gonna show you guys how to check your posture very simply upper body. So if you’re having a lot of neck pain, you’re feeling like you’re crunched forward. How can we check, assess, and actually better our posture? So I’m gonna walk you guys through a simple test that I put most new clients through, and this is called the wall test. So the first thing you need is a nice wall. It doesn’t have anything spectacular. All you gotta do is put your back against it. So first thing you go against the wall. Now you want to take your feet, make sure you’re about six inches to a foot away. Easiest thing you can do is just put your foot against the wall, do that right there and you’ll be in the right spot. So after that, we wanna go completely flat against the wall. 

You’ll notice that your back, it naturally curves in the lower back. You’re gonna want to pull that in. So your entire back is flat against the wall. What I actually have people do this, I’ll have something like a stick and I’ll slide it behind their back. So they have to keep that flat as they’re performing. So if you have a broomstick at home, you could do this as well. Or you could just simply even put like a towel behind your back, to perform the test.

So after we’re about six inches to a foot away, we have the rod, our back is nice and flat. What we’re gonna do is put the back of our head against the wall and then we’re gonna tuck our chin down. So this is gonna be challenging for many of you just to keep the stick flat or your back flat against the wall. You’ll notice it may rest against your glutes drop like I just let it drop. We do not want that to happen. Okay? But let’s say there’s no way Sam, that I can do it. Just drop the stick. Don’t force yourself out about it, but definitely continue to try to pull that core as you do this one, then we’re gonna look forward.

We’re going to pull our elbows into the wall and we’re gonna lift our wrists.

So what we’re checking for here is this area here, can we keep our core tight? And then is this area nice and mobile? A lot of times, life nowadays is set up to pull us forward, we’re on our cell phones a lot, watching this video. We’re on our computers… just life in general, when we’re driving the car is really pulling us forward. All that gravity’s pulling us forward and down. 

So we want things that are gonna.. daily practices that are gonna open this up. And this is one of them. So again, to recap, I’m gonna recap the test really quick, some points we’re gonna stand six inches to a foot away. We’re gonna have some type of stick – broom stick, whatever it is, towel against the wall. After we do that, we’re going to pull our core in flat. We’re gonna tuck our chin down. We’re gonna look straight forward, arms come up, chest level, a common error I see here is people raise their hands up here. It should be at chest level, right in line with the nipple or breast line and then you’re gonna pull your elbows into the wall and slowly rotate up. Now, how do you know if you have adequate posture or a pass or a fail on this test? 

If you can’t keep the stick flat, that would be considered a fail. If you can’t get your wrists all the way back to the wall that’d be considered a fail. Now, remember, I don’t even like using the term fail. It’s just a temporary position you’re in, continue to do this daily and you will see better results. Remember mobility is about frequency. The more you could do that, the more it’s gonna correct those imbalances we have. So that’s a quick fix for upper body posture. Do you have any questions on that, reach out to me specifically, or we’ll make more ‘how to’ videos on posture. If you like this video, give a thumbs up. If you loved it, gimme a heart and as always, stay strong.

Posted in Health & Fitness Tagged Beaufort fitness, Beaufort gym, Beaufort nutrition, Beaufort Personal Trainer, beaufort personal training, Beaufort SC Gym, Beaufort weight management, EarthFIT Personal Trainer, EarthFIT Personal Training, eating, exercise, fat loss beaufort, fatloss Beaufort, fitness Beaufort, fitness motivation, gym beaufort, Health and fitness Beaufort, health and fitness beaufort SC, Personal trainer Beaufort, posture, training, weight loss beaufort, weight management Beaufort, weight management Beaufort SC

Why Fitness Motivation Is A Myth

Why Fitness Motivation Is A Myth

Published by admin on April 14, 2022 | Leave a response

Hey EarthFIT fam! In today’s video. I’m gonna tell you why fitness motivation is nothing but a big old myth. Let’s get right into it. So fitness, right? Whenever a lot of people think about fitness. They think about motivation. We have Motivation Mondays, we have all this hype, you gotta do this to get motivated, to really get in sweat, push hard and all this, but I’m gonna tell you that’s a bunch of garbage. It is a bunch of garbage.

Fitness motivation… Yes, you can be motivated and that can get you going, but it’s not the end-all be-all and there’s way too much emphasis on this. Getting motivated to work on. I need to get motivated to do this. There’s two things I want you guys to think about. First is kind of the source of our oomph, right? People think about it as motivation and that is temporary. And that is fleeting.

What I want you guys to focus on is instead of being motivated, think about being inspiring or inspired. What is that? So being inspired as opposed to motivated would look like this being motivated is, ‘Hey, I want to fit into this bikini for this event’.

Being inspired would be, ‘Hey, I want to just be able to bend over and play with my kids for the rest of my life. I want to live long enough to see my grandchildren.’ Which one of those do you think is gonna keep you going longer? That bikini or the thought of I wanna be around for my future grandchildren. One is inspiration. One is motivation.

So really think about digging down deep. Why do we work out in the first place? That’s gonna lead you to your inspiration, find something, hold onto it. Be able to call on that on the days where you don’t wanna work out. 

Which brings me to my second point. Why motivation is such a myth. You’re not gonna wanna work out every day. You’re not gonna wanna do things every day, but guess what? If you force yourself to do it, you’re gonna adapt and you’re gonna change for the better, not every day is all sunshine and rainbows. Just like in life, sometimes we have to push ourselves to do things. Not everyday you’re gonna feel like coming in and training. Not everyday, you’re gonna feel like eating. There’s gonna be times where you’re gonna be upset because you give things up and in turn for better, healthier lifestyle. And that’s part of it. Once we can accept that and move past it and know that we’re not always gonna feel like doing everything we need to do and just embrace that, your fitness journey’s gonna become a lot easier. 

So kind of to recap, remember, we wanna look for sources of inspiration, those things deep down, which really get us up and going rather than just some temporary motivation, which is usually a superficial thing or a number that we’re chasing on the scale, get inspired. And number two, remember you’re not always gonna feel like doing it day after day after day. I’m sure there’s plenty of professional athletes that don’t wanna wake up everyday, there’s astronauts that don’t wanna wake up and train to go to the moon, but guess what? We still have to do it day after day. And that’s gonna lead you to the long term results that everybody’s looking for. So that’s all I have for today’s rants. Remember motivation is a myth. I want you guys getting inspired. That’s all I have for you guys today as always. I appreciate each and every one of you and stay strong.

-EarthFIT Coach Sam

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Squat Series with Jeff Episode 3 | Beaufort Fitness

Squat Series with Jeff Episode 3 | Beaufort Fitness

Published by admin on April 1, 2022 | Leave a response

Nothing beats the squat. Welcome back to these squat series y’all! This is Jeffrey. Your coach here at EarthFIT we’ll be going over another squat variation for y’all today. We got a Kettlebell Squat. I’m sure most of y’all have done these in our trainings. This is where we keep our kettlebells to the side here while we’re doing our squats, and implement these about once a week here. Now, the difference in these, we’re still gonna be hitting this along with our back squats, our entire posterior chain, all those muscles that are gonna be worked when we’re doing our Kettlebell Squats, we’re gonna be doing those glutes, hamstrings, calves, even our quads here on the front side and including our lower back. Now, along with those normal back squats, these benefits include increased mobility, increased stability. We’re gonna have stronger joints, and we’re gonna make sure that our core is even stronger so that way makes us even more stable at the end of the day.

Now for our kettlebell squats here, just gonna line up feet are gonna be about shorter width apart right here in front of our kettlebells. We’re gonna make sure that our chest is up and our back is flat here. So when we go down out and grab those kettlebells, we come up into a power position. Now we’re gonna have our kettlebells by the side. Still gonna have our chest up high here in front of us, gonna have a proud chest. Now the shoulders are gonna be back. When we come down, those shoulders are still gonna stay back here. So that way we can have that weight going back on our hips, drive down through our heels and coming up here. Now there’s a few things that can go wrong here. 

When we’re doing a kettlebell squat. We wanna make sure that those knees aren’t caving in to try to overcompensate ourselves.

I wanna make sure that our back doesn’t start to round as we come up using the appropriate weight can help with that. Make sure that we’re going down correctly here for our squats. Now these Kettlebell squats can give us all of our awesome benefits for our normal squats. We implement these in our ratings. It’s a little bit easier to use a lower weight, and they’re a little bit more stable for you on the sides. So it’s a lot more natural for your body instead of having that weight on our backs. I just wanna thank you all for tuning in again. Y’all wanna look out for another video for our squat series. Thank y’all for tuning in.

-EarthFIT Coach Jeff

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Visual Cues and Health | Beaufort Nutrition

Visual Cues and Health | Beaufort Nutrition

Published by admin on March 31, 2022

What’s up EarthFIT fam! This is Eli here. Today we are talking more nutritional tips and tricks, today we’re talking about a really unique and simple topic. The one that is very crucial to your success and that is visual cues and how they can help you push closer to your nutritional goals and your physical goals. So these visual cues they’re everywhere. We see them in grocery stores, we see them in superstores. Oftentimes, we see them on end caps in grocery stores, big yellow sale signs that say for sale, you know, buy two, get one free.

These visual cues are meant to redirect our attention from something onto something else. So how can we use these marketing strategies and things that you know, these corporate offices use in order to catch your attention in order to promote a healthier lifestyle, it starts at home. What does your environment look like?

Most importantly, if you’re going to the grocery store and you’re buying these healthy snacks and you are trying to change around your nutrition, make sure that you are putting these healthy snacks somewhere where they’re easily accessible. I know I’m very guilty of buying fresh strawberries, fresh berries, whatever, and then sliding them to the back of the fridge. They get lost two or three weeks later… Totally forgot that I even have ’em. So use those visual cues, set that food out somewhere where, you know, it’s gonna be, if it’s gonna be in the pantry, make sure that it’s eye level, if it’s a healthy food that you reach for often, make sure that it’s something that you can see regularly. Another cool trick, put it on a counter space. Okay. Put fresh fruit on the counter instead of chips, put cheese and crackers on the counter instead of candy… just little visual cues. 

So when you come home from a long day of work, those healthy snacks are the first things that you see and redirect your attention and remind you of your goals and your focus, how this works for physical activity also after a long day of work, you come home. You’re groggy. You might not have been very physically active that day, but what you can do – set your workout shoes next to the couch, lay your workout clothes over the couch. What will happen is you will find that you come home from work. You see that visual cue and you might think, well, I need, I haven’t gotten very many steps today. Maybe I should pick it up and get some extra steps in. Those are just some very simple tips and tricks, start incorporating them. Find where you put your food, find where you put your workout clothes, pay attention to those visual cues around you guys. And remember, stay healthy, stay strong. Y’all have a great rest of your day.

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One Simple Trick To Stay in Phenomenal Shape

One Simple Trick To Stay in Phenomenal Shape

Published by admin on March 19, 2022

Hey EarthFIT fam! In this video, I’m gonna give you one simple trick that you could take with you the rest of your life to stay a phenomenal shape year round at any time, no matter what the circumstance. Let’s get right into it. So my one simple trick to stay in your best shape year round for the rest of your life is to keep it simple.

Yes, it’s simplicity. Make your routine simple. So I’m gonna give you some examples of fitness. We’re gonna talk about fitness and nutrition and why is keeping it simple the best. Okay. Let’s start with the why. The number one thing that is gonna impact your physical stature, your overall health, how healthy you are is gonna be consistency, in either direction. If you’re consistently sitting on the couch and eating potato chips, your body’s gonna be a reflection of that. 

If you’re consistently eating the right way, working out and exercising, your body’s gonna be a reflection of that and your health will be an overall reflection of that. We know that it comes down to consistency and especially long term. That’s why a lot of times you’ll see things like fad diets, people starting and then falling off and then gaining of extra weight back or fad exercise routines or programs. People starting getting some decent results at first and then usually falling off getting injured or whatever the case may be. So we want to keep it simple because if you can make it just something that you do as a regular part of your life, then you’re gonna take it with you the rest of your life. So let’s get into some examples. We’ll start with fitness specifically.

So like I said, a lot of times you’ll see new fitness routines coming out or do this, and this is gonna give you the miracle abs you’ve always desired. Really fitness comes down to basic scientific principles that are in fact actually pretty simple… your exercise routine. If you can keep it simple with enough variety that change, that’s gonna get you the best long term results. It’s when we really start to change things up, get really crazy with it. I’m gonna come 7 days this week, I’m gonna try this new run, a marathon everyday program, all these crazy things. We often find ourselves in to get a quick short term results and long term they do nothing, but throw us way out of whack because we start that program. We don’t get the results we want. We get discouraged. And then we find ourself in a rut  sitting on the couch thinking, “oh, I really should be back to exercising.” But in fact, if we just keep it simple the entire time you’re gonna have all that time you missed going towards your long term health and wellness. 

So an example of a simple routine would be simply hiring a coach, having them tell you what to do and setting appointments. That’s probably the easiest. If you’re somebody that likes to do it on your own, stick to simple exercises, squats, deadlifts, rows, bench press, shoulder press, things like that. These simple complex movements are the best ones. Now let’s talk about nutrition a little bit. So you’ll often see fat diets pop up here and there. I’ll just talk about like the low carb lifestyle, which is really popular now – ketogenic diet, right? So with that, you’ll see good short term results and short term. I mean, anywhere from, you know, three months to you can do it for three months all the way up to a year, and you’re probably gonna get some decent results, but why does it have such a high failure rate?

Why are so many people rebounding after this? It’s because we know that the diet’s not simple enough when you have to actively cut out one thing and all you’re thinking about is cutting out that one thing, the chances of you adhering to it long term are not that great. So a simple nutrition strategy, I would dare you guys to implore would be just eat whole foods, right?

Just eat whole foods and judge how your body feels off of that. That’s really simple. And that’s gonna be a long term strategy that gets you the best results. So my message today is very simple. It’s to keep your exercise and nutrition simple. And if you cannot have somebody do it for you, that’s simple enough. All right. I hope you guys found value in this video. If you did gimme a thumbs up, if you loved it, gimme a heart and as always stay strong.

-EarthFIT Coach Sam

Posted in Health & Fitness Tagged Beaufort fitness, Beaufort gym, Beaufort nutrition, Beaufort Personal Trainer, beaufort personal training, Beaufort SC Gym, Beaufort weight management, EarthFIT Personal Trainer, EarthFIT Personal Training, eating, exercise, fat loss beaufort, fatloss, fatloss Beaufort, fitness Beaufort, fitness myths, gym beaufort, Health and fitness Beaufort, health and fitness beaufort SC, Personal trainer Beaufort, sweat, training, weight loss beaufort, weight management Beaufort, weight management Beaufort SC

Squat Series with Jeff Episode 2 | Beaufort Fitness

Squat Series with Jeff Episode 2 | Beaufort Fitness

Published by admin on March 18, 2022

Nothing beats a squat. Welcome to episode 2 of Jeffrey Squat Series. Today, we’re gonna be doing back squats. I’m sure you’ve seen this rack and I’m sure you’ve done a squat here at the gym before. Well, just gonna go over some basics here, just to show you how important and how awesome back squatting is. Not just back squatting. We’re all squatting in general here. So with back squats, we’re gonna be targeting our entire posterior chain here. It’s gonna start from our lower back all the way down the bottom of our legs, but we’re still hitting our main leg muscles here. Still gonna be hitting our hammies, still gonna be hitting our quads, still gonna be hitting our glutes, calves and hip flexors here as well. Now, starting off, we’re gonna essentially do what we did with our bodyweight squat that we did in the first episode.

So what we’re gonna start off with is feet are gonna be shoulder width apart, you’re gonna drop underneath here. Go ahead and gently have the barbell right here on our back. Your toes are gonna be aligned, straightforward, just like they were with our body weight squat. And we’ll go ahead and stand up here. You’ll take a step back. So that way we’re not hitting our hooks here on our squat rack. And then once again, we’re gonna get our hips back and drop that load down the back of our legs here all the way back up. And we wanna make sure that we’re going all the way down to our 90 degrees here. Gonna have that 90 degree with our legs parallel to the ground and you’re gonna come back up. Now. We’ve got a common few common mistakes here. First one is gonna be that lack of depth, not going down all the way. (please see the video)

We wanna make sure we get a full range of motion with that 90 degrees, butt all the way down to the floor, full range of motion. And then the next one would be maybe our knees caving in a little bit here. We wanna make sure that we’re driving all the way up here instead of having our knees come in to assist, that’s gonna increase the risk of injury and just not gonna be doing it correctly to make sure that we target the correct muscle groups. Now, of course, the last common mistake would be your chest dropping a little bit. It’s gonna be dropping in putting that weight, unnecessary weight on your back as you go down. So you got three different, common mistakes that we can make, but we’re gonna eliminate here. So that way we can include a back squat into our repertoire. 

And I’m sure that you’ve probably seen this set up in the gym already. If you see these set up for our workouts during the days, you can always come over here and maybe do a few different, few different sets before the workout starts. That way we activate our glutes. We activate our leg muscles, because nothing beats the squat and all the benefits that it can do. So once again, y’all, this is our back squat here. This is episode 2 of Jeffrey Squat Series, just make sure that we’re applying our knowledge here into our next workouts and trainings.

Posted in Health & Fitness Tagged Beaufort fitness, Beaufort gym, Beaufort nutrition, Beaufort Personal Trainer, beaufort personal training, Beaufort SC Gym, Beaufort weight management, EarthFIT Personal Trainer, EarthFIT Personal Training, eating, exercise, fat loss beaufort, fatloss Beaufort, fitness Beaufort, gym beaufort, Health and fitness Beaufort, health and fitness beaufort SC, Personal trainer Beaufort, Squat, squat series, training, weight loss beaufort, weight management Beaufort, weight management Beaufort SC

Fat Loss=Sweat | Debunking Fitness Myth

Fat Loss = Sweat | Debunking Fitness Myth

Published by admin on March 17, 2022

Fat Loss = Sweat | Debunking Fitness Myth

Hey, it’s Coach Reid here! Today, I want to talk about a question that I’ve been recently asked from some clients, and that is, “Does more sweating during a workout mean more fat loss in the workout?”

And the answer is no. So no, that does not mean that people that are sweating more during a workout are burning more fat than you. In fact, your overall sweat, like how much you’re sweating, has very little to do with how much fat you’re burning.

Fat Loss=Sweat | Debunking Fitness Myth

What it actually has to do with is how hot your body is getting, and then your body’s efficiency at cooling down. So typically you’ll see higher trained athletes actually sweat more because their bodies are more effective at cooling them down because they’ve been trained and done this stuff for longer periods of time.

Fat Loss=Sweat | Debunking Fitness Myth

So basically if you see somebody sweating more, so that doesn’t necessarily mean that you’re any more high level also has to do with like your overall body temperature, whether you’re any more a little bit higher than somebody else, and just how much, you know, mass you’re moving around, somebody that’s bigger than you is obviously moving more mass, thus pushing up their heart rate potentially more than yours.  

So there’s lots of factors to do with the sweat, but the overall answer is that like sweat being fat crying, you know, that they always say that that is just simply not true. So if you see somebody else in the gym sweating a lot more than you, that doesn’t mean that they’re losing all this fat and you’re not, it just means they have a different body than you. They have a different system at cooling their body down than you do. So that’s sort of just what I want to answer and clarify today that just because you’re sweating a lot does not necessarily mean you’re burning fat.

-EarthFIT Coach Reid

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Immune System

Immune System: How To Get Rid Of A Virus Fast?

Published by admin on February 18, 2022

Immune System: How To Get Rid Of It Fast? 

Immune System: How To Get Rid Of A Virus Fast?

Eating your way to better immunityYour immune system is incredibly complex. From a cold to a fever to the flu, it has to be strong enough and sophisticated enough to fight off a variety of illnesses and infections. Despite this complexity, there are things you can do to help give your immune system what it needs to ward off infection or illness. One of the best ways is to eat a nutritious diet. While no single food or dietary supplement can prevent or cure an infection, healthy diets are important for supporting immune systems and to fight infections. To boost your immune health, you’ll want to include the following in your everyday routine:- Eating foods high in nutrients- Boosting Gut health- Staying hydrated- Avoiding processed and low nutrient dense foods 

Immune System: How To Get Rid Of A Virus Fast?

Eating foods high in nutrients:The best foods to support the immune system are those that contain certain vitamins that are high in antioxidants, which protect our bodies from cell damage and harmful levels of inflammation.Vitamin A: This vitamin assists with the health of your intestines and respiratory system. Vitamin A-rich foods include carrots, sweet potato, spinach, broccoli and red bell peppers.Vitamin C: helps stimulate the formation of antibodies. Citrus fruits, strawberries, red bell pepper and kiwi are all rich in vitamin C.Vitamin E: This nutrient promotes the neutralization of free radicals by working as an antioxidant. Foods full of vitamin E include nuts, seeds and avocado.Along with these vitamins, Zinc and protein have been shown to help in boosting the immune system as well. Zinc helps the immune system fight off invading bacteria and viruses, and it also helps with wound healing. Zinc-rich foods include beans, seeds, nuts, meat, poultry and seafood.Proteins contain specific amino acids that are essential for T-cell function, which are cells that protect the body against pathogens. Meats, poultry, seafood, eggs, beans, nuts and seeds all have lots of protein. 

Boosting Gut Health:Prebiotics and probiotics deserve special mention for helping to prevent illness. Both are essential to gut health and gut health is essential to immunity.About 75% of your immune-boosting activity starts in the gut, with naturally occurring healthy bacteria, fighting off bad bacteria. It’s important to boost the healthy bacteria with probiotics, while also providing that healthy bacteria the fuel it needs to thrive with prebiotics. Yogurt, kefir, and kombucha are good sources for probiotics. Prebiotics are found in the non-digestible fibers of fruit and veggies, beans and whole grains. You can also use a prebiotic and probiotic supplement if you feel you are not consuming enough of these foods. 

Immune System: How To Get Rid Of A Virus Fast?

Stay hydratedYour immune cells are much more resilient when you are well hydrated. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system.So, the age old question….does chicken noodle soup actually help you fight a cold? Yes and no. Consuming warm liquids can provide immediate and sustained relief from symptoms of runny nose, cough, sneezing, sore throat, chilliness, and tiredness,” More importantly, soup is hydrating, and taking in lots of water or broth in this case, is crucial for preventing dehydration when you have a fever. That being said, chicken noodle soup does not contain too many quality nutrients. So, the next time you have a cold, grab that chicken noodle soup but make sure you’re also eating those nutrient dense foods with it such as fruits and vegetables. 

Immune System: How To Get Rid Of A Virus Fast?

Avoiding processed and low nutrient dense foodsProcessed foods can cause inflammation in the lining of our GI tract, the exact place where food is absorbed. Your gut may not recognize what you’ve eaten as digestible food and instead interprets the presence of foods like artificial ingredients as an “attacker.” This sets off an inflammatory response in which our bodies are literally fighting these foods as if they were an infection. Sticking to more whole foods, such as whole fruits, veggies, and unprocessed meats, can lower the stress this creates on your body. 

ConclusionThe immune system is best prepared to fight viruses when it is fueled by nutrient-rich foods, and when we avoid foods that weaken it. The food we put in our bodies directly affects the way that we feel and the way our bodies function. This is as true during an illness as it is before or after. Staying healthy is so important these days, more than at any other time, because we are fighting many viruses which don’t have a treatment. “The treatment is our immune system.”  -EarthFIT Coach Jared

Posted in Health & Fitness Tagged Beaufort fitness, Beaufort gym, Beaufort nutrition, Beaufort Personal Trainer, beaufort personal training, Beaufort SC Gym, Beaufort weight management, EarthFIT Personal Trainer, EarthFIT Personal Training, eating, exercise, fat loss beaufort, fatloss Beaufort, fitness Beaufort, gym beaufort, Health and fitness Beaufort, health and fitness beaufort SC, immune system, meal prep, meal preparation, nutrition, Personal trainer Beaufort, training, virus, weight loss beaufort, weight management Beaufort, weight management Beaufort SC

Caffeine: How To Get It Out Of Your System

Caffeine: How To Get It Out Of Your System

Published by admin on February 18, 2022

Caffeine: How To Get It Out Of Your System

Hey EarthFIT fam! You have questions? Hopefully I have the answer. In today’s Q and A I’m gonna give you five steps to cut out the caffeine. Let’s get right into it. So it’s always asked to me specifically, because most people know that I enjoy a cup of coffee from time to time. How do I get rid of this caffeine? How can I cut it out without feeling terrible? How do I even go about it? I know that I’ve been drinking coffee for years and it’s just difficult. How can I cut it out? We’re gonna get right into that. I’m gonna give you five steps. So first thing, whenever we’re taking in a lot of caffeine, you know, Hey, maybe it’s time to start scaling back.

Caffeine: How To Get It Out Of Your System

(1) The first thing you could do is measure. We need to measure how much we’re actually consuming. The reason being is this is gonna drastically impact the way that we go about it. If you’re somebody that’s consuming a thousand milligrams of caffeine a day, we’re probably not just gonna cut you out all at once, right? you know, you might go to 800, then 600. So you need to know where you’re actually starting from. So you could scale it down appropriately.

(2) Second thing. We’re going to anticipate that we’re going to have some physical withdrawal symptoms and other mental, emotional withdrawal symptoms from caffeine. This can be a hard habit to break. Caffeine is the most widely abused drug in the United States. So some of those physical withdrawal symptoms could be headaches, nausea, just feeling terrible of low energy. In the back half, you can get mild forms of depression, just mood on not being there, being a little bit more anxious or just closed off and angry even. Those are all things that can happen when we cut down caffeine. So we need to get ready for those and anticipate “Hey, some of these things are gonna come up”.

Caffeine: How To Get It Out Of Your System

(3) Third thing, we need to start making substitutions. A lot of times the caffeine is also paired with a habit. It’s the habit of ‘Hey, I like that warm drink in the morning’. So what can we substitute that either has less caffeine or no caffeine? Some recommendations specifically for coffee drinkers would be either go with decaf coffee and go mushroom coffee, or we can go a tea. Those all also work out well for anybody that really likes energy drinks or pre-workouts with lots of caffeine in them. So again, we have first, we’re going to measure out, we’re going to anticipate we’re gonna have some withdrawal symptoms. We’re gonna make some substitutions.

(4) Then the fourth thing we’re gonna do is check our hydration. A lot of times, we’ll go for caffeine because we want more energy, but we want more energy because we’re dehydrated. Hydration plays such a vital role in how our body works efficiently. And when your body’s working efficiently, you’re gonna have more energy. You’re gonna feel better. So check your hydration levels. This will help big time. I cannot stress this enough 0.75 times your bodyweight. That’s how many ounces of water you should be drinking. So for example, if you’re a 180 pound female, you’re gonna take 180 times it by 0.75, whatever that equals is how many fluid ounces of water you want to be drinking. So that was number four. To recap again, we’re gonna first, we’re gonna measure out how much caffeine we’re drinking. Second, we’re going to anticipate we’re gonna have some physical withdrawal symptoms or mental, emotional withdrawal symptoms. Third, we’re gonna make substitutions healthier, substitutions fourth, we’re gonna hydrate.

Caffeine: How To Get It Out Of Your System

(5) And then fifth, we’re going to manage our sleep. This should actually be number one. We want to manage our sleep. Most often people are drinking caffeine because simply they’re not sleeping well at night or they have no structure… Their sleep’s all up and down. I made lots of videos on this. Get structured, sleep, set up a sleep routine. So that’s step number five. So to recap, one more time for you guys. First we’re going to measure out how much caffeine we’re consuming. Second, we’re going to anticipate physical withdrawal symptoms. Third, we’re going to make healthier substitutions or substitutions that have less caffeine in them. Fourth, we’re going to hydrate properly. And then fifth, we’re going to check our sleep. Make sure our sleep routine is dialed in. If we have all those in you stand a great chance of kicking caffeine to the curb.

So that’s all for this video. Like I said, check out some previous videos I made on this topic. If you need more info or reach out to me directly, if you have any specific questions on this drop in the comments below. If you love this video, gimme a thumbs up. If you love this video, gimme a heart. If you liked it, gimme a thumbs up. And as always, stay strong.

-EarthFIT Coach Sam

Posted in Health & Fitness Tagged Beaufort fitness, Beaufort gym, Beaufort nutrition, Beaufort Personal Trainer, beaufort personal training, Beaufort SC Gym, Beaufort weight management, caffeine, EarthFIT Personal Trainer, EarthFIT Personal Training, eating, exercise, fat loss beaufort, fatloss Beaufort, fitness Beaufort, gym beaufort, Health and fitness Beaufort, health and fitness beaufort SC, Personal trainer Beaufort, weight loss beaufort, weight management Beaufort, weight management Beaufort SC

Squat Series with Jeff Episode 1 | Beaufort Fitness

Squat Series with Jeff Episode 1 | Beaufort Fitness

Published by admin on February 8, 2022

Nothing beats a squat. This is Jeffrey! I’m one of the new coaches here at EarthFIT, I’m gonna be doing a new series called the Squat Series. I’ll be explaining different kinds of squats for you all in throughout. Probably about a seven part series here. I’m doing back squats, front squats, bodyweight squats, all different variations because nothing beats a squat and its benefits. First squat I’ll go over today, along with just some ins and outs with squatting is just gonna be a bodyweight. squat. First thing we want to talk about here is what muscles are gonna be targeted here.

So you got your hammies,

you got your glutes,

you got your quads

then you got your calves.

You got your hips as well, too. Your hip flexors… all those are gonna be targeted here. So all the main muscles that are in your legs are gonna be… we won’t say smoked, but they’re gonna be worked out here in your , as far as your squat workout goes. 

Now there’s so many different benefits for squatting – to get some bigger, stronger legs. You work on your mobility, you work on your strength, your posture, even just as far as injury prevention, you’re gonna decrease that, drop that risk. Now the biggest thing here, as far as lining up for your squat, you’re gonna have your feet about shorter width apart here, and then we’re gonna have toes pointed out. So each toes are gonna be pointed towards you right there. And then we’re gonna have our chest up here and then we’re gonna stick those hips back and drop those hips down. As we go down all the way, stopping at parallel. See right here, you’re gonna have a 90 degree angle… A 90 degree angle, and then we’re gonna come back up here and squeeze the glutes right at the top. 

So this is just a simple bodyweight squat y’all. This is what’s gonna start us off in our squat series. Just adding these ins, these simple movements, such as a squat, maybe a couple times a week during your workout, it’s gonna increase everything for you. As far as mobility, joint protection, even your strength, your legs are gonna look bigger. We’re not all trying to have massive legs, but it’s a nice benefit to have strength there, especially when you get older. So just to recap, y’all this is gonna be the first video here of our squat series, just a simple bodyweight squat to start out, and then we’re gonna move into bigger, better, and add some more weight here on our back and on the front here as well. So thank you all for tuning in. Look forward to the next episode. Once again, this is Jeffrey Squat Series.

Posted in Health & Fitness Tagged Beaufort fitness, Beaufort gym, Beaufort nutrition, Beaufort Personal Trainer, beaufort personal training, Beaufort SC Gym, Beaufort weight management, EarthFIT Personal Trainer, EarthFIT Personal Training, eating, exercise, fat loss beaufort, fatloss Beaufort, fitness Beaufort, gym beaufort, Health and fitness Beaufort, health and fitness beaufort SC, Personal trainer Beaufort, Squat, squat series, training, weight loss beaufort, weight management Beaufort, weight management Beaufort SC

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