Beaufort Fitness: How To Recover From A Bad Weekend
“Today’s Q and A, I’m going to go over one of the most commonly asked questions I get. It comes up almost every single Monday. It’s “Sam, What do I do now that I had a bad weekend?” All right. We’re going to get right into that. Usually this question comes to me in the form of one way or another. It’s “Sam. I went out with my girlfriends, I had a bunch of drinks. I forgot to exercise.”, “Sam, I sat on the couch and baked a bunch of cookies.”, “Sam, I watched football and ate pizza. Now I weigh 10 more pounds, what do I do?”
Well, I’m going to tell you there’s a three-step approach. We need to take your first step (1) We need to forgive ourselves. Okay. Whatever you ate, it happened. It’s over with, okay. Before you were probably feeling really good if you’re staying on to your exercise and nutrition, now you might be feeling a little physically and mentally beat up because you’re not at optimal health. So you’re walking around really thinking about how can I get back in this? And you feel bad. First thing we have to do is break that negative feedback loop. Okay. What we want to do is forgive ourselves. Say it happened. Okay. Remember, you’re only one meal away. One day away from being back to being at your optimal health. Okay. One meal away, one day away from being back on the path to success. Okay. So always take that with you.
Step number (2) We got to hydrate. We want to rehydrate a lot of times when we have things like alcoholic beverages or less than optimal food, it’s going to dehydrate you. So you want to rehydrate, get ready for the week that’s to come.
Step number (3) Stick to whatever plan you’re on, whatever plan your coach recommends to you. Okay? You want to stick with the exercise routine. You don’t need to go out and do anything drastic and cause further stress to your body. So you don’t need to go and run 12 miles just because you had a brownie… stick to it. Okay.
And then if there’s a bonus step, it would be to learn from your mistakes. I’ll make another video on how to prepare for things, big events as the holidays come up, but you can kind of recognize what patterns what’s triggering me to eat a certain way. Do this so you can learn from your mistakes and just better yourself. But again, to recap, you need to forgive yourself. We got to hydrate. We have to stay with our normal exercise routine and then try to learn from our mistakes. Everybody makes them it happens. That’s all right, we’re all human. Just remember you’re one day away from being back on track to being your healthiest self. All right, everybody have a great Monday and everybody, stay strong.”
“Hey Everybody! Thank you for tuning into today’s Q & A. Today, I’m going to go over one of the most frequently asked questions. It’s “Sam, how often should I be working out? How many minutes a day do I need to spend working out? How many hours a week do I need to spend working out? How many days a week should I be working out?” I’m going to cover that in today’s video. We’re going to get right into it… nice quick one for you guys today. So to answer the question, how often should I be working out at point blank? Give me a drum roll, please. The answer is it depends. It really depends where you’re starting from. And now I know that’s not the answer most of you want to hear, but you’ve got to think if you’re starting out from the couch, it’s going to be a lot different than if you’re starting out from somebody that’s already intensely exercising three to four days a week.
Okay? the best recommendation I can give to you to make this specific to you is hire a coach. Tell them your goals, work with that coach. They’re going to prescribe you the best possible program for you. Okay? I’m not going to leave you guys with it depends. Get a coach answer. Okay? I’m going to give you a general prescription for fat loss for beginners and then people that are already training three to four days a week.
So for beginners, the first thing you want to do is you’re going to want to increase your frequency. Okay? You’re going to bring your frequency up with exercise. So you’re, want to get off that couch. You’re going to move as much as possible. So every single day you could be moving for about 30 minutes. When I say move, that does not mean go to the gym and start using every piece of the equipment, you could find beating yourself up for 30 minutes. That means just simply getting out, making a habit out of moving could be walking.
It could be doing some light mobility or stretching things.
So once you get that down and you’re ready for more, you’re ready for better results, faster results. It’s time to increase your intensity by weight training. So you’re going to start to weight train one to two days, maybe three days a week for most optimal results. You’re going to want to go with between three and four. Once you get that habit down, you’re in the three to four range where most of my current clients are; they’re intensely weight training three to four days a week. Then we’re going to add in things like mobility, aerobic conditioning in your off time. A lot of my clients say, Sam what should I do in my off time? How much time do I need spending outside of seeing you in my off time. And simply what I tell them is you need to be doing things, mobility. That’s going to increase your performance in the gym.
You want to work on those types of things, because if we can increase your performance in the gym, when you’re already training those three to four days a week intensely, you can make that better. You can push it more intensely. That’s going to give you better results. It’s going to push you closer towards your goal. So to wrap it up a few things to consider when your frequency goes up, your intensity is going to come down a little bit, meaning you’re not going to go from three to four days a week lifting super heavy than going to seven days a week lifting super heavy, no. Your intensity on those other days needs to come down and vice versa. If you’re, you know, lifting super heavy three days a week, but you want to add more frequency.
And again, that frequency, that frequency is going to come from things like mobility, aerobic conditioning to improve our performance in the gym. So I hope that answers that question for you. If you need any further clarification, feel free to reach out to me. If you have any other questions, message me, leave me comments. I’m here to help you. If you need a coach, you don’t have a coach. You’re not sure. Hey, how often should I be working out? I don’t know what to do. I don’t know what you just said… Reach out to me. You can reach out to Beaufort personal training. We would love to see you at EarthFIT or online wherever you are. We’re bringing it to you. Everybody, stay strong.”
“Hey everybody! Today, I’m going to go over an exercise I see done incorrectly all the time. One of the most popular exercises, one of the most beneficial exercises that you could do from anywhere. That is the Push Up. The most common error I see is people starting out in the wrong position. So I’m going to give you a quick video here, some quick tips on how to get into that perfect push up position. So you could do your perfect push ups every single time.
So you’re going to go down to your knees here. I like to make a T when I start my push ups, so I can bring my hands out to about shoulder height here, make a T (form).
So they come in line with your chest and then simply just fall forward here. My hands are right under my shoulders, though. If you’re doing push ups from the knees, you just stay here.
You could bring those knees back a little bit, kick your heels up to your butt and then go down. That would be a modified pushup. Or if you’re doing any standard push up, just go from the high plank here, hands stay around the shoulder blades. You go down and then press your way back up.
So again, you go from a T position here. So start out T hands, shoulder width apart, bring right to the chest, fall forward, make sure your hands are right under your shoulder blades. You can kick those feet back, or if you’re going from the knees, kick the heels up, go down and then press up as a quick little tip on how to get into the perfect push up position so you’re doing those push ups perfectly every time. And remember you want your hands right under those shoulder blades. I see a lot of people doing that incorrectly. That is all for today. Everybody, stay strong.”
“Alright, so in this video I’m talking to you about something so powerful that I think everybody on earth should be taking it everyday and the reasons being is it’s just an unbelievable super food. Now, this has been studied (the product that I’m talking about right now which I’ll get to) has been studied for almost a century now. In the 1950s there’s a study on children who took this supplement and children who didn’t take this supplement and what they found was the children who took this supplement and I’m speaking about “Chlorella” and specifically in this test it was chlorella growth factor. The children who are on this supplement (it shouldn’t be supplement, actually food) It’s considered a food but we talk about is a supplement in this box. The children who are on the chlorella growth factor grew taller, their palette formed better, they looked healthier and stronger like physically and that is what I’m going to get to when we speak about the 7 proven and researched ways that chlorella can benefit you. Now, I’m such a believer in this because my wife took this all during the pregnancy and I’ll tell you the reasons why and my son has been taking this ever since he was born and one of the reasons being that study but also because of the other benefits that I’m going to speak about.
When we talk about protein really, what we’re talking about is amino acids. And amino acids are there is 21 amino acids that make up a full protein. Now this is a considered an algae. This algae has one of the best make ups of amino acid that you can get from non-meat and it provides about 16 grams of protein per ounce plus you are getting zinc, magnesium which we’ve spoken about, iron, vitamin B3, B2, A. Pretty much you are getting the necessary recommended doses from chlorella. So it is extremely powerful when it comes to just giving you the nutrients you need. But, the most important part which I’m going to get into and most people speak about it is the fact that it detoxes the body. And before we talk about detoxification, it something that everybody should be conscious of all the time now we are exposed to toxins. If you have been vaccinated, if you eat fish, if you’ve lived in a city, if you’ve drank from a city water, you want to be taking chlorella because this prevents the toxins from going deep into the tissue, it will absorb the toxins, carry it out as well as remineralize and give you the amino acids that you need. So now if you are detoxing, you want to make sure that you go slow with this because you don’t want to detox too fast because that will also cause a problem. Now that’s one of the things that it does now on top of that because of all the benefit that it has, it also supports your immune system. It’s a little bit of a blood thinner so it helps get nutrients and circulation going, it also promotes weight loss. This is something that’s been studied and proven as well and then like I mentioned before with the children, it made them look healthier and stronger. This also makes the person look and feel younger.
So the research is continued to reveal that this slows down the ageing process because you are getting the necessary nutrients that you might be missing and again this goes back to why gut function is so important and so as it improves your immune system as well, it helps you fight off cancer. It raises the immune system to fight off any infections or cancer cells that are now building in the body.
The last thing is it lowers your blood pressure, and cholesterol so I would highly recommend chlorella. I can go on and on about this supplement. The biggest thing that I want you to take away from this is that you are getting a lot of the nutrients, protein mixture, good amino acids plus vitamins and minerals that most people are missing nowadays and on top of that it’s detoxing the body of impurities that you want to get rid off, we want to continue to get rid off and as you’re exposed to them continue to take and that is why I recommend chlorella everyday.
Now the last thing that is very important is where you get your chlorella. This has been tested so Sun – Chlorella, I’m not affiliated with them, I don’t get anything from this, I do use Sun – Chlorella, my son uses it. There’s also a clean chlorella, another supplement that I’ve read from Mike Adams from natural news. He gets it from Taiwan because the chlorella that is created in China or made into a supplement in China, even though it’s organic it’s still taking impurities from the air. What they found out is even the organic chlorella is sometimes contaminated with this heavy metals from the air. So Taiwan had the cleaner air, it had organic chlorella, the impurities were the lowest. So Sun- Chlorella and the Taiwan clean chlorella are one of the best ways to go when it comes to buying this supplement.”
In this video I break down the crux of what could be causing some of these issues. If you are looking to get healthy, stay healthy and clean up your body, in 2018 and beyond the info in this video just might be what you need to hear.
“Hey! What’s going on? So I wanted to do a video because I’ve been getting ton of questions, people have been messaging, calling, emailing me, etc. about a specific topic and it’s been going on for years and it’s been major problem which I wanted to address and this problem is getting worse and worse… and so I wanted to talk about a specific term which most people don’t really talk about but it’s called “Allostatic load”.
An allostatic load is basically a sum total of the stress that’s been put on your body… Now today we are in chronic stress meaning that we are chronically being exposed to toxins to stressors, jobs, traffic, coffee… all these things. And the reason why I say coffee is because coffee stimulates our sympathetic nervous system. It puts you in a fight or flight mode so if your body wants to recover you start to get tired and then you consume more caffeine, you go right back to that fight or flight mode when you should be in a recovery mode.
The sum total of all these stressors is what’s called allostatic load. Chronic stress can probably be contributed… most sickness that we are dealing with today is from these chronic stress – toxic exposures, parasite, electromagnetic frequencies, etc..
The first thing that I’m going with over today is:
#1 Limit toxic exposure. You cannot get better if you don’t limit your toxic exposure. – limiting the wifi radiation, processed foods, alcohol. Try to eat all fresh foods, no pesticides.
#2 Parasite Cleanse (All natural)- One of the people I always recommend is Hulda Clark’s parasite cleanse because it’s the most thorough, it’s natural… If you try detox and you don’t take care of the initial phase first, you could end up in the worst position. You could mobilise the toxins that are in your body but not excrete them out of your body and then it will get re-absorbed in some timeinto a worst place. So detoxing and parasite cleanse are extremely important.
#3 Improving your Micro-biome – Your micro-biome is your gut flora, it’s where most of your immune system lies… so strong micro flora will be extremely powerful for healing, for preventing diseases. It also helps to consume the toxins so if we eat fermented foods and you have heavy metals in your gut, the fermented food will eat those heavy metals up… Stay away from antibiotics. It’s dangerous to take too many antibiotics and personally I know that it can destroy your gut flora. Your gut flora is directly related to living in a longer, healthy and happier life. If your gut flora is down you’re going to be more depressed. If you are drinking alcohol all the time you know your micro flora is not good, we know that your gut flora is not good.
#4 Maximize Mitochondria. Mitochondria are the energy packs inside the cells of your body. We want to energise and maximise them and the first 3 things are going to help you do that… things that I recommend are the Wim Hof breathing, Red Light therapy, Resveratrol, Magnesium, and Detoxing.
#5 Spend more time in nature. The frequency of nature is in tuned and harmony with our body’s frequency. It’s healing. If you are exposed to toxins, if you’re being exposed to wifi, think of the tree as a healing wifi. It literally giving of good energy and studies have shown that blood pressure is reduced instantly, stress level, cortisol levels reduce instantly when you spend time in nature. So get more connected with the environment that we are used to being connected with. Right now we are used to being connected with a poisoning and toxic environment and it’s getting more and more poisonous and toxic. Use PEMF.
Most of these things can really impact your life. This is going to be vital for your children, vital for your health to really live a happy, healthy, stronger better life into the future because the load of toxins is getting greater, the exposure to wifi is getting greater and you need to know what to do for your friends, and your family to feel better so that you can spread the word, people will start to take action on these things and everybody’s frequency and vibration will be higher and guess what? Your raising frequency affects everyone around you… your frequency, your energy that you’re putting out there gets higher by doing some of these stuff… Focus on the positive, focus on the solution, be solution focused, not problem focused. You will feel better, you will get results, and you will impact all the people in your life around you.”
Today I see many people living sub-optimally and it doesn’t have to be that way, all you have to do is know how to navigate the toxic terrain of todays society to heal, recovery and be at peak performance.
Check out the video and if you think it can help someone else out go head and share it, if you have a question, leave it in the comment below.
This past weekend I was in Arizona with other industry leaders from all over the world.
I had a chance to climb Camelback mountain and meet/listen to some really cool people like Tony Robbins, JP Sears (famous spiritual plumber), Randi Zuckerberg from Facebook and much much more.
I also had the wonderful opportunity to not only meet and speak with Naveen Jain but also shoot a video with him which you can watch by clicking HERE?.
If you do not know who Naveen Jain is, take a second to look him up, his story is amazing. He came to America from India with nothing and is now a billionaire because he added massive value to the world through various ways.
In this VIDEO? Naveen talks about one of the ways that he is adding massive value again through Viome.
Viome has the potential to dramatically impact the world for the better, forever.
Every disease is linked to the bacteria in the gut and Viome allows each person to get individually tested and make dis-ease a choice.
Not many people know about this amazing therapy and it’s massive benefits. Some say it is a secret anti aging technique used by Hollywood to look and feel younger. The more oxygen we can get to the body the better off we are, that is why exercise is so beneficial. Lack of oxygen is the #1 threat to the brain and body.
If you increase oxygen you increase the health of every cell and all functions of the body.
“Tissues in the body require an adequate oxygen supply for normal functioning and even more to survive injury. HBOT increases the amount of oxygen the blood can carry, which raises or temporarily restores normal levels of blood gases and tissue function to promote healing and to fight infection… Apart from its medically recommended uses, I’ve seen HBOT promoted as a cure for cancer, a treatment for chronic fatigue syndrome, a way to reduce allergy symptoms as well as a beneficial measure for persons with AIDS, arthritis, sports injuries, multiple sclerosis, autism, stroke, cerebral palsy, senility, cirrhosis, Lyme disease, and ulcers.” Dr. Weil
If you live in Hilton Head/ Beaufort area and you are interested in trying this out, let me know and I can give you the details of the place that I go to.
About 75% of the population in the US are dealing with gut problems nowadays.
I created the video below for an online membership site that I have about
“Getting Great At Feeling Great” where we discuss the 5B’s:
In the video I cover:
signs and symptoms of an unhealthy gut like
Digestive issues like bloating, gas, diarrhea, constipation
Food allergies or sensitivities
Anxiety Depression Mood swings,
Skin problems like eczema, rosacea
Poor memory and concentration, ADD or ADHD
Causes of an unhealthy gut
Auditing your gut health
and how to heal it and improve it
If you have any of the following symptoms above you may want to check
this video out as it could change your life dramatically.
Committed to your success,
P.S. Please join me in Congratulating Stephen Wyatt. He passed his EarthFIT Group training Certification with flying colors. If you didn’t already know, Stephen was working as the Head Strength and Conditioning Coach for a great school in upstate SC before coming to Beaufort. He played 4 years of College Baseball at a highly competitive level and has the industry’s best certification, CSCS (Certified Strength and Conditioning Specialist)
“Today I’m going to go over with you the concept of supercompensation. When we do an assessment on someone we test their base level of fitness. The base level could be exactly where they are at today and then we go over to where we want to take them. So the end game helps create the program for us but supercompensation happens for everybody who’s training, and if you move outside of this model, your results are going to be diminished.
So, let me explain how the process works. If I test someone’s base level of fitness while I’m testing them or while they are working out, they are actually fatiguing the body. They’re breaking down the muscle; they are actually losing glycogen, ATP in the muscle. Calcium helps contract the muscle and the magnesium relaxes the muscle, they’re losing minerals, your nervous system’s getting fatigue, your immune system actually goes down slightly right? but this is also benefit because when you build back the body your immune system gets stronger. So while you’re working out you are actually fatiguing the body.
Okay, so your base level is right here (please see the video). Now you’re fatiguing the body; the changes occur when you go home, you eat, sleep and drink water right? I did a video on Delayed Onset Muscle Soreness; you might have some muscle soreness. So the changes occur when you go home, you eat, sleep and drink water. Now your body has an amazing ability to adapt to whatever stress is being put on and it recovers at a better state. It is what’s called Supercompensation.You have to train in that period again in a progressive, scientific way to see results. If not, you are gonna end up back down here and won’t get the results. So, for an example, running one day a week and swimming one day a week you are not gonna get better at either. Initially, if you have not been doing anything you might see a little bit of results, but you’re not going to really see any strides in that type of training scenario. So, it’s got to be a progressive, scientific way to get you to the next level of whatever are your goals.
So, 2x a week is typically a better minimum to see results. 3x a week you see about 33% more results, right? Because you are training 1/3 of the time more. 4x a week you see about 25% more results and this depends on the training program. A good training program, you can really maximize results; bad training program who knows where it’s going to take you. Now, if you train too much, too hard, too often, you can go into overtraining. The chances that I’ve seen of that happening in the general population is very slim to none so I don’t think you’re at a, you know, risk of that for the most part, but it does happen.
So, supercompensation: we fatigue the body, we put stress on the body then the body recovers, and it recovers at a better state in preparation for that next level of stress, which that stress should be within a threshold that your body can handle for safety reasons, for not going into overtraining or pushing too hard or exerting, because if you do push too hard, too much you can cause yourself to get sick if it lowers the immune system, and then intaking the right nutrients so that you build your body back up. This is why a protein and good simple carbs after training helps the process of repairing, etc. So simple model supercompensation you want to make sure you have a training program that can take you in progressive steps to get you to burn fat, gain lean muscle and feel good, which is typically what everybody is looking for the most part. There you have it. I hope this helps. Have a great day! Ian Hart with EarthFIT training.”