“Hey everyone! Cory from EarthFIT here. It is January 2019, good time for a challenge so I’m going to have for you guys the Squat Challenge.
The goal is that for 5 days in 1 week you’re able to get a hundred body weight squats in one day. So the progression with that, you want to start out with 3 sets of 15. And then from there, you know, work up to 3 sets of 20, and add another set: 4 sets of 20, so you already we’re at 80 and then you can work up to being able to do 2 sets of 50 or maybe even a hundred squats straight.
So when you do the squats: we are doing 100 squats. I don’t want you to just go as fast as you can, half way down, just to bust out reps, so make sure that you’re going all the way down, the chest stays up and you set your hips back behind you, watching the knees here (please see the video). The knees are going to bend and the hips are going to go back behind you, so you’re nice and controlled, going all the way down, all the way up. That’s what it should look like from the side if you’re doing the squats, and then if you look at from the front the knees have to be going the same way as the toes, so you don’t want to go super wide and let the knees cave in… we want to bring your stance in a bit, flare your toes out slightly, make sure that your knees are passing, or going the same direction as the toes, so nice and controlled. Start out where you are at wherever you’re at: 3 sets of 15, 4 sets of 20, whatever it is, then be able to work up to doing 100 squats everyday 5 days a week.”
“First of all I want to thank the host for allowing me to spend few minutes to discuss the bio charger.
It’s one of the latest biohacking recovery technology. We are very excited to present to a group like you because you know more than most about recovery and just before we get rolling out of curiosity how many folks in the room have some familiarity with cryotherapy? How about compression therapy? And how about light photon energy or cold laser?
Those are all newer technologies that are finding a place into not only the athletic arena but in just helping people in general health and wellness. We’ll talk about how those compare in a minute.
Really the conversation today starts with cellular voltage. I keep go through probably 10 slides about ATP and TMP and mitochondria and all the things, that form of energy in ourselves but if we just take it 60,000 feet and say what happens if you have optimal energy or optimal voltage within a cell?
So first of all, just some basic 9th grade science water which represents about 60/70 percent of our cells cannot absorbed oxygen without the presence of voltage. So zero voltage is a dead cell. Optimal voltage which is arguably between 60 and 70 millivolts that can be measured on the inside of the cell allows a high concentration of a oxygen to be absorbed. In a nutshell, when you can achieve optimal cellular voltage, two things happen:
It starts a chain reaction. One is better uptake of nutrients so we can eat all the right things but our cells are not absorbing them if they don’t have the right voltage to turn that into ATP.
Second thing that happens which is critical importance of critical importance is detoxification at the cellular level so getting rid of the bad stuff. You put racing fuel in your gas tank but you got sludge in the bottom you aren’t going to have a peaking performance vehicle so if we look a little bit more closely at once you’ve achieve optimum cellular level, you’ve got good uptake and detoxification the next thing that happens is it begins to reduce inflammation.
Inflammation is a huge factor in sports and recovery but it’s also the number 1 root cause of the top 10 death causing disease in the US today so it’s a big deal.
Inflammation is a root of a lot of bad stuff happening in the body so to be able to reduce that… and by the way, when you increase ATP production you diminish oxidative stress and free radicals. So if you imagine a seesaw, the more ATP the less oxidation and free radicals, vice versa if you have lower ATP count.
A strengthen immune system is a by product and this is kind of an interesting. It’s one of these things that its hard to quantify and describe but an elevated sense of cognitive ability. There is an absolute impact to your memory, your mental quickness, your attitude when you have achieved optimal cellular voltage.
So those are all good things and then obviously it boosts circulation as well. Now if you look and have reduced less than optimum cellular voltage which most of us have, we’re not at an optimal level. It works in the other direction so it begin to deteriorate – you don’t feel as well, you don’t have energy, you begin to get sick, and you know a death spiral basically.
So if you believe that one of the keys to health at a cellular level is peak voltage, have an optimal voltage then the question becomes how do we get it? How does our body get that voltage? How do we achieve optimal voltage in the cells?
We know what to do with our cell phones. It’s not quite so easy with our cells but there’s an answer and the answer Is that there are these invisible magnetic and or light or other types of energy field so that are in our presence that are actually what provides that voltage to our cells. And if you look initially at the earth’s resonance/ Schumann’s resonance, we talk about some of the types of subtle energies that there are, we talked about a little bit earlier pulse electromagnetic fields. There’s another a visible light component photonic energy, red light therapy or infrared therapy that’s a subset of the visible light spectrum that we’re representing using the bio charger so you get a more rich broader spectrum of light energy. You have basically frequencies in harmonics which are equivalent to radio waves and then you have high voltage and the combination of those energies transmitted the right way can recharge our cells. So when the right set of frequencies of harmonics are combined with the right types of energy and the right power density, you can affect every cell in the body not just on the outside, frequencies and harmonics enable you to penetrate the entire body.
Why don’t we have optimal energy today without having to have a supplement?
First answer is our modern lifestyles are much different than they were originally when you’d walk around outside for 5 hours a day and bare feet under the sunlight which wherein now if we’re in sunlight we covered up from it. You don’t have crashing waves or negative ions present all the time. You’re not under lightning and lightning storms and you are not rounded to the earth’s natural magnetism so if you want to take and restore vital energy you can go outside and do those things. Go out to nature and it will restore it but most of us don’t have the time in our busy schedules to do that.
The other factors are toxic environment. Obviously, there’s stress but the food that we eat and the water that we drink is not necessarily is as healthy as we like and if you look at just ton of our environment overall – a lot of stress, a lot of other types of a EMF waves and interference that is out there that can throw you out of balance. So the beauty of that is that aside from a naturally provided energy is that we just talked about, there’s technology, technological examples that are helping to restore subtle energy within the body. Some of you may have been familiar with Nikola Tesla. Aside from the car, he was the first person to really identify that you could transmit energy wirelessly and that was way ahead of his time. It’s interesting there’s a story they ask Albert Einstein what was it like to be the smartest guy in the world and he said ask Nikola Tesla. The guy was way ahead of his time. There’s also a gentlemen from originally I think from San Diego – Royal Rife who was at a turn of a century who start curing cancer and so the American Medical Association shut him down using radio waves and frequencies.
So likewise you all probably familiar with Ten’s technology been around for a long time, PEMF we talked about and different forms of light technology. What we envisioned, we being the company advanced bio technologies was to be able to help Jim Gerard who is in the back of the room there and strongly suggests you get a chance to spend a couple minutes with over the next couple days.
He is the original inventor of the BioCharger and spent 25+ years studying Tesla, studying Rife, studying these technologies and I want him tell you more about it but he did a lot of research and a lot of experimentation before we got to the point where we release and introduce the BioCharger.
So what the BioCharger is a way to take the most valuable resource that we have which is our time and compress it into a very short period of time roughly 10 minutes 2-3 times a week and it will replenish and restore your cellular voltage to the optimal levels. We’re producing those 4 types of energies that I mentioned but being controlled by software. The granularity, the repeatability, the accuracy in our ability to specify different frequency… all the parameters that determine where these energy goes and how it’s being used. You know our cells for example all have a different resonance. They all have resonance but no 2 are the same. If you can produce a strong, rich, broad set of harmonics and frequencies that encompasses the full range of the resonance in our cells, you’ve essentially affect that every cell.
So the BioCharger is the most efficient and effective way to help restore that cellular voltage. There’s a few other components that (I won’t go into now but we believe that there’s a lot more once we get started that could be done and so we built out cloud infrastructure and we built out every BioChargers connected via the internet to the cloud so that when there is a new recipe which is an energy frequency program that’s designed for specific indication no matter who develops that, we test it and we put it in the cloud so all customers have access to it. So when Ken is looking for you know something for nerve damage for one of his players and he doesn’t have a recipe for that on his system already he could go to the cloud to a search, find one that works, download it and you’re off running down on that recipe. If one doesn’t exist, we have a team that actually does the research to find what the relationship is between which your client to solve and the frequencies that are associated with it so this is all science based. We’ve got hundred of systems installed around the world or 14 countries outside the US and we have some marquee customers that we’d love to share with you, couple the top surfers in the world. We have the olympic gold medalist, Erin Cafaro who is a huge advocate. You know, Ken and the Diamondbacks started using it years ago, we’re now at the Braves, and hopefully after this event we’ll have a chance to talk to you more about it how this might be helpful for the teams you are associated with but a good group and more importantly I think if you look at the orientation this system and where it started and who was buying, and bringing in were practitioners. It’s an alternative healing folks that we’re looking for new ways to overcome some of the chronic diseases that we face today. So it’s steeped in a lot of history, the technology took the legacy technology that were available through Rife, Tesla and some of these other geniuses but we also overlay today’s technology to be able to take advantage of it and bring it through fruition.
One of the other things that I’d say is that we’ve got 2 systems here today and we’ll have them through end of day tomorrow. We’re going to set the second system is set up in a room around the corner here so a little quieter and it’s kind of a nice setting so I would encourage and invite any one all of you to try few sessions a day if you can and notice what you feel. Call it subtle energy sometimes it’s not so subtle but it’s a pretty amazing technology. We appreciate having the chance to tell you a little bit about it. We look forward to your feedback and how we can perhaps work together in the future and answer I’d answer any questions that you might have. Alright I guess that does it. Well thanks very much.
There kind of 2 warnings just that are practical one is no pacemakers or insulin pumps or electro mechanical device. You want to start at a 6ft radius and work your way in and the other is folks that have a lot of toxicity in them especially folks with lyme or if people have parasite issues or you know just a toxic body they wanted start very slow so you do 1 session and wait a couple days and see how you feel because it does absolutely accelerate detoxification. I could tell you we’ve seen, we hear stories every week and a lot of them about and keep you up late or where people got their life back and if you have had opportunity to see some of the things that we’ve seen with bio charger and how it’s affected people’s health that were in a pretty bad shape you know you’d have no question about how it can be effective to help athletes in a recovery.
Cost- $12,000 and there’s a two-year parson waiver warranty. We have full customer service software updates access to the cloud, unlimited access to the recipe library are all part of that…
So first of all we work with a couple great financing companies that concentrate on alternative and Nick Mick is one of them who if you’re chiropractor you probably know who they are their insurance company for chiropractors so it’s great financing most of our customers will charge either something somewhere on the twenty to thirty forty dollars a session or sell a package of sessions or do a monthly fixed fee for it and a PBM example we have a chiropractor up in Charlotte Michigan Dr. Rouler who if anyone knows where that is it’s in the Spitz in Michigan. He started out so look anyone who wants to use a bio charger $50 a month flat fee I[‘m gonna have it available three days a week and I’m gonna have my assistant here and log you come in and he has seven chairs around that around the bio charger and runs one recipe only this first month you get eighty people. He now has four hundred people a month signed up to this step so his ROI you know is like 2 weeks for a paid ad but the reason that that many people in that number is wrong is because the word gets out people get you know it’s all it’s all about results they’re getting the results and you’ll see that too when you’re bringing in a lot of times some when we don’t recommend give away free session so might let somebody have a session but have them by a series of sessions or you know for two weeks they do two or three times a week for 2 weeks they’ll be believers and you won’t have to ask me to come anymore they’ll be asking you.
People see trainers doing box jumps or see or hear about their friend doing box jumps at another gym and ask, “Can we do box jumps? They Look fun”
In this video you will find out if box jump and plyometrics are right for you.
“Hey! So should you do box jumps in your workouts? Yes or no? Well this video is specific to help you find out the answer to that… watch this video and at the end I’m going to have you do a test to determine if you should be doing not only box jumps but plyometrics and I’m going to get into the science of what a plyometrics is so if you are doing it, It will help you reduce your injury and increase your performance. The first thing we want to talk about is what the endgoal is because every single program should just be base on working backwards from what the end goal is.
In our training facility one of our missions is to help working professionals get into optimal health and fitness in the safest, fastest and most effective way based on efficiency, burn fat and gain lean muscle. Now, safety is one of our number 1 things. When you get into plyometric movements, the risk goes up and the reward for what our goal is goes down a little bit. There’s better ways to optimise that type of training to get the reward. There’s progressions of plyometrics so I’ll demonstrate some of those shortly as well and you can test yourself out to see if you are ready to do even those basic movements.
First thing, you gotta ask yourself is “Do I move correctly?” when I do something as simple as a squat or a pushup. If you are not moving correctly then you are opening your chances for injury and if you are not absorbing the force it’s going to end up in your joints and that is where deterioration comes down. So the science, there’s 3 phases to a plyometrics – the eccentric downward, the amortisation phase which is the in between (the eccentric and concentric) and then the concentric. So that would be for box jump. You go down, and then up and then you jump on to the box and when we go down we are actually tapping into an elasticity into our muscles so it stretches the muscles and the amortisation phase is in between the concentric phase which is the upward motion and for you to tap in to the stretch shortening cycle of the muscle which is where the elastic energy is created on the downward motion and then on the upward motion, in between there’s a very small amount of time and it’s a fraction of a second and if you miss that fraction, it’s no longer a plyometric, right? because you are not tapping into that elastic energy in the muscles.
What is your goal? Are you an athlete? So athletes really benefit from this so the risk is worth the reward because they are going to get more explosiveness, they’re going to jump higher, they’re going to be able to push faster if they’re playing football and they’re a lineman, they’re going to be able to push harder so it’s very very powerful exercises in training for athletes. Now if you are not an athlete… Is it going to be extremely beneficial for you? Well, that’s the question that you need to ask yourself so now we are going to go out the floor (please watch the video) Can you tap into that stretch-shortening cycle, can you just jump and land correctly right? Because plyometrics are meant to be seen and not heard. What you will see is people jump and boom! All that force gets dissipated into the joints so if I don’t land nice and soft then all that force creates heat in the joints and your are now wearing down the joints rather than strengthening the muscles in the plyometric exercise so you’ll see if I go down and up and jump and land nice and soft, that is how you want to land, you want to absorb the force. If you can’t do that and you can’t do a few reps of that most likely you should not be doing box jumps because this is the very basic. I’m just jumping up and down.
If you want to test yourself right now and again with every exercise especially plyometrics you want to be fully warmed up so you do warm up before this is can you do:
5 squats with 60% of your body weight within 5 seconds. Alright, so you are calculating out your bodyweight, you are putting 60% of that on you and then doing 5 squats really fast within 5 seconds. Again if you don’t have a proper form on the squat, don’t attempt that.
And then the other one is can you do 5 clap push ups in a row. Can you do 5 clap push up. If you can’t then you should not be attempting plyometrics. You need to regress back and start with basic strength and conditioning and so we’re talking about endurance training, strength training, hypertrophy or hypertrophy then strength and then power plyometrics and that takes phases of training to get somebody there.
So, I hope you found this helpful. If you have any comments or question, go ahead and leave them below.”
If you are already an EFer, then you know every day at EarthFIT is leg day and there is a method to our madness based on science and research for exercise programming that give maximum results to both the body and the mind in the safest, fastest and most effective way possible.
Here is the latest research on how skipping leg day impacts your genes, mitochondria and neurological health.
It is a quick read and I think you will find it interesting.
Alyssa EarthFIT Testimonial Beaufort Personal Training
“Before EarthFIT, my life included a lot of migraine headaches, I weighed 217 Lbs, I was out of breath doing just about anything. I actually went to a rheumatologist because I had so many aches that they thought I might have lupus or some sort of other autoimmune disease because everything hurt including my hands, my feet, my back, my joints and every aching pain in my body. I even had pains in my teeth and so I went through a whole series of blood test and everything else, and they ruled everything out except they said that my weight was causing most of my issues and they said that I needed to gain strength in my muscles and so I knew I had to do something.
I came to EarthFIT because I didn’t really know anything else to do. I was trying to do things on my own like walking and doing some exercises at home, but it just wasn’t doing enough and so I came here and decided to see what it would do.
The results here have been significant weight loss, but more so than the weight loss has been a severe amount of energy. I can do just about anything from the time I wake up to the time I go to Bed. I feel strong, I don’t feel like when I’m doing things I don’t get fatigued like I used to. I don’t feel pain when I’m trying to accomplish taskslike when I’m doing anything from mowing the grass to doing things with my kids even in swimming from the pool with them, carrying them up the stairs, even putting them in the grocery cart, doing the grocery shopping, simple tasks like that, even standing at the stove cooking dinner, everything is much easier. The confidence level has gone through the roof, when I look at the mirror I feel strong and I feel healthy, I feel good about myself and since I’ve been here I feel like it’s changed my life.
I was very skeptical about EarthFIT, I really didn’t understand how the program worked, I was very self conscious about it, because when I walked in the door I could see all these people doing these exercises I never pictured myself being able to do. It was very intimidating to me when I walked in the door. I never pictured myself being able to do deadlifts with kettlebells, trap bars and then pull-ups and all these things. I just couldn’t have pictured myself being able to do them and so once I got into the program and it was so personalised for each individual person and they start you at such a slow pace and work with you and your level and get you into the program and work you into each individual exercise and work with your strengths and weaknesses that it really builds your confidence with each exercise and before you know it you’re doing things that you never knew you could do.
I definitely would recommend it [EarthFIT]. I think any person of any age, of any fitness level can walk in the door and have a program developed specifically for them, even if you have a shoulder injury, back, knee injury, if you’re overweight, underweight, whatever it is I think they can work with you and get you strong and get you healthy.”
“The first movement that we talked about was the squat. Now I’m going into go into the second movement and once you start to learn how the body moves you will understand how to put these exercise in specific orders, but the first movement that we talked about was the squat, so we talked about sitting back on the heels, keeping the body straight, squatting properly. Now, the second movement I’m going to go into is a push up, and a push up is a pressing motion, so you could also do the reverse of that which would be on a bench pressing up. It’s a different modalities, there’s different aspects to it. Before someone does a press they should learn how to do a push up, and so let me explain what a push up is and how to do it.
First off, before you actually do a push up on the floor, you need to have the strength to be able to lift about 70% of your body, because when you get in this position, you are lifting roughly about 70% of your body so when I go down and I press up my chest and the muscles supporting it, the synergistic muscles have to have the force, the strength, to be able to move 70% of my body weight. If I can’t, the best option is to do it on an incline so you might have seen somebody doing wall push ups so where they are actually on the wall in a slight incline right like this (please see the video) where they get their body on an angle and then they do push ups. So, what you can do in that situation is, for example, put your hands on your bed and this will increase the incline and take the percentage of your body weight off. For example, if you increase 10-15% now you are decreasing the amount of bodyweight that you are using to press up and this is how you get stronger so you start on a high incline and then you start to come down. So you can start on… say your kitchen counter doing push ups 15-20 reps. If you can bang out 3 sets of 15-20 reps very easily then you are able to decrease the incline. So I would suggest about 10% each time you can do this on your stairs, right.
The other option that we have which is not great especially as you know we specialised in back pain relief is doing the knee push ups. Now the knee push ups is in this position but what we find is that most people end up sagging the butt and in this position that’ll be putting a lot of stress on the lower back so as long as it is done properly where the spine is completely straight, we can squeeze the legs together just to make sure we are stable, a lot of people end up crossing – this is not good. We want to press the feet together and then straight up and down and now this is taking a percentage of our body weight off the movement pattern.
So, the key here is that you have core strength. Alright, so the base of support for the push up are your toes touching the ground and your hands touching the ground. Your base of support is whatever touching the surface that is supporting you and the area in between. So, if you notice, in a push up the base of support are my toes and my hands, now everything in between has to stay solid and strong, if I don’t have the core strength I’m going to sink down. And this is where planking comes in, right? I can just stay here, tighten my abs and strengthen myself by doing that, but the back program which we have is what we have people start off on the base level to strengthen the area around the hips, the pelvis, and the lower back.
Once you are strong enough to get in that position, what I would recommend is doing 3 sets of 15 reps of push ups and getting to that point. And then you can start to make things hard on yourself, you can decrease the base support by bringing your feet together, your hands together, you can start to go on to a decline so I can put my feet up say my feet go up on a window seal here. Now I’m slightly declined and now I have more of my body weight that I am pushing up and so then you can start to play with exercises.
So the second exercise that we are talking about here is a pressing motion, specifically a push up. If you are unable to do push ups, you can also do a chest press: that is laying on a bench, you can also do laying on the ground with either two dumbbells or a barbel. It’s the same motion just you have a base of support now on your whole back and it’s not as core intensive.
Alright, so there’s the second exercise – the push up. We’ll go to the next one here in a second.”
The next exercise that we are talking about is the opposite of a push up, the reason why I say the opposite because there is antagonist and agonist muscles, and they’re the opposing muscle groups. So we did a pushup, now we are going to do the opposite which is a row. Now, doing this back to back is not always the best if you are just starting out because you are going to fatigue the muscles faster because when we talk about each movement, we’re talking about the working phase so when we do a pushup, we are using the chest but on the downward motion we are actually decelerating using our back and then when we come and do a row we are using our back muscles as well. So all these exercises that I’m showing you are the largest muscle groups that we are using in the body, and this is the best way to start of any exercise program unless you’ve been injured, and you need to start even more basic than this. But for the most part everybody can start of with these movements.
So, the third movement here is a row. We’re starting off: body straight as a boar;, this is a TRX row, again, it doesn’t have to be a TRX. Any tool can be used to do these movements. It just comes down to how much force, muscle force that you want to use to create the intended result. Alright, so the intended result here for me explaining to you is to get you to move correctly, then based on where you want to be you can decide how much weight you need to move, how many reps, how much volume you are doing, how intense you do it…
So when we do a row there’s a few grips that we can use. We have pronated, we have supinated, we have neutral grips (please see the video). So here I’m just showing you neutral grip position, we are going to pull our elbows in 45 degrees, notice my neck and my spine are in alignment and I’m doing a slow controlled movement like I’m bringing a bar to my chest. Say these TRX were stuck together, the handles were stuck together and I was bringing a bar to my chest and going back.
This exercise is very basic, very simple. You can incorporate 2 of the exercises that we’ve just talked about, so let’s go over that. The first exercise that we talked about is the squat, so now watch this exercise as I incorporate the squat to a row:
Come up and then row.
Now why would I want to do that? Well, I want to do that for a few reasons.
One, It allows me to go deeper to a squat yet more hip mobility and on top of that if you can see I start to breathe heavier so now this is what we called compound exercises. I started to use my legs, the largest muscle group in the body and my back the second largest muscle group in the body.
So as I do these exercises, my heart has to pump blood to my legs because it’s working and blood to my back so now my cardiovascular starts to activate and I get twice the amount of energy exertion which burns twice the amount of calories and this is where you can start to get an efficient workout. For example, at my facility here (EarthFIT) we do about a 30 minute workout and get better results than most people are doing anywhere, going at like an hour a day because it’s designed specifically for the most efficient, but we have a methodical process for building the person up to this point. So someone would never come in to our facility and start of with a squat to a row because we want to make sure that they’ve done numerous reps of the row and they’re proficient at it.
They might do a wide grip row one day, they might do a close grip row the other day, they might do supinated and they might do pronated. Until they’re proficient at that and they can go even further right now we spoke about the pushup when I’m on the floor Im doing about 70% of my weight. Well, as I move forward I’m now lifting more and more of my own body weight to get this row so, if I go parallel I’m almost lifting my full body weight right now. So I weigh about 180, so I’m rowing up at 180. When I come back here, I’m probably using about 60 or 70 lbs now. If I stand up even more really nothing is happening so this is just very basic, this could be a good starting point for someone who’s very weak just to get the thoracic spine and the scapular moving, those shoulder blades moving, and then continue to move forward and start to increase your strength that way.
TRX is a great tool because you can take it anywhere but you can use the cable row machine which are typically at every gym, but those are mainly the two main tools you’re going to see, which is a TRX and a cable row. Sometimes you’ll see they have the hammer strength rows where you actually put the weights on it or you can use dumbbells where you’re getting to the deadlift position and a row which is going to leave me into my next video.
This is another movement that is can be a little bit complicated for people because of how they’ve been moving for years previously, but the deadlift is essentially how you should be picking up everything off the floor. What deadlift means is that you are picking up dead weight from the floor.
So, dead weight would be something that is an ecstatic inertia so it takes a little bit more force to move that, right? So it won’t move unless acted on by an outside force. So that initial inertia to pick something up is coming from our body so we have to overcome the gravity and the weight of the object. So, before you start picking heavy things up, it’s important to understand how to move and to move properly.
And so with the deadlift, the first thing that we usually teach people is hip hinging, because back pain always comes from spinal flexion if you see my videos spinal flexion would be here (please see the video) so people rounding at the back and picking something up, just doing that right there I start to feel my back slightly, so imagine if I put more force there. So watch the difference: I’m going to hip hinge so pushing my butt back; my back is completely straight and now if I go to pick something up I can lift it up. Now, obviously if it’s on the ground, I’m not going to go that far, but that’s why we are talking about this specific exercises. I’m going to push my butt back and then squat down and now if I pick something up, I’m in perfect position and I can pick it up.
Now, notice I am right in between my legs with the something that I’m picking up… the reason being, if I could’ve pick something up out here; whatever I am picking up out here, say it’s 40lbs out here, that’s creating about 400 lbs torque in my back, and that is where injuries occur so we always want to keep the center of mass right underneath the center of gravity because the muscle force, or the force of the weight is going to go straight down which is what our spine was intended for. So force going straight down on our spine won’t cause any damage. If we go in to spinal flexion and all of a sudden have force and torque in our back then we can cause trauma to the spine that is where injury begin.
So, always moving with the hips keeping the back completely straight. The stronger you are, the more you can actually move outside of that parameter. So, if you are really strong and you go to pick something up, you can start to flex a little bit at the spine because you have more core stabilisation and the spine is more stable, but first thing’s first, is here: so most people can start out with their arms out to the side like this… what you are going to do is to push your butt back and just repeat pushing the butt back and focus on feeling your hamstrings. Push your butt back so you feel your hamstrings. We don’t want to see you coming forward, just coming to this position and then on the way up we are going to think about using the muscles on the lower back and the glutes to stand up. So forward and backwards and repeat.
And once you get this movement down, then we can start to use something like a kettlebell. Preferably I’d like to use a barbell because the barbell keeps your shoulders back more with the bar but say you want to pick something up like a kettlebell here, we are going to push out butt back, back nice and straight, bend your knees now, keeping our spine in alignment, and then perfect form picking it up.
And what happens is, most people don’t prepare for picking things up and then they just allow the weight to move them. So they’re just go to pick things up their body is limping and then they go to pick something heavy up and yank. All that force goes straight to the back and creates damage.
So working on the deadlift is going to be number 1 important thing. Remember first thing is hip hinging, keeping the back straight, if we need to go lower we start to bend the knees always keeping the back straight and then back up. And this is why the squat pattern is extremely valuable and important, because they are all synergistic and they are all work together.
The road to your dreams isn’t always easy to navigate, sometimes dotted with mountains to climb, obstacles to overcome—and hard, mind-numbing times that will make you feel like quitting. Just remember this if you get lost along the way: Anything worth having doesn’t come easy. So don’t turn back around. Don’t give up.
As you work to achieve your most ambitious goals, push yourself to keep moving forward with these top 10 Beaufort Fitness Motivational Quotes.
1. Give this world good energy. Work on your weakness until they are strengths, and work on your strengths until they are second nature.
2. We don’t grow when things are easy; we grow when we face challenges.
3. Instead of starving yourself, starve the negative thoughts that say you can’t lose weight in healthy ways, and feed the positive thoughts that say… YOU CAN.
4. Time is a created thing. To say “I don’t have time” is to say “I don’t want to”. Failure will never overtake if the determination to succeed is strong enough. Make today count, no excuses.
5. Don’t let the scale define you. Your bodyweight is no reflection of who you are, your strength, your intelligence, your kindness, your beauty, or your worth. Be active, be healthy, be happy.
6. Fad diets can change your weight. Working out can change your body. Fitness at EarthFIT is not only about weight loss; it’s about developing strength, power, speed, endurance and stamina.
7. The body is designed to move, and it is designed to move a lot… Don’t let injury deter you from continuing to workout and don’t let the thought of injury create fear in your mind so that you don’t exercise or decide to join a training program…
8. Health is not about the weight you lose but about the life you gain. Learn to enjoy the process, not just the outcome.
9. Life doesn’t get easier and more forgiving. We get stronger and more resilient.
10. Do not let your fear hinder you from what you are capable of. Today is your day to start fresh, to eat right, to train hard, to live healthy, to be proud.
Now stop competing with others. Start competing with yourself.
Find your passion, life purpose, and take action.
Nothing is above or beyond what you can achieve and at EarthFIT, we will coach you through everything you require to achieve your goals.