“Hey! What’s up? Today I wanted to speak to you specifically about Delayed Onset Muscle Soreness (Also known as DOMS). This is when your body becomes sore after training.
So typically, the first time that you train your Delayed Onset Muscle Soreness is going to be the most severe because the training is like a shock to the body. It is moving outside of homeostasis, there are small microtraumas that happen to the muscles and the body is not prepared for what is occurring.
The good news is that this process is what makes you stronger, gain more lean muscle, and have better brain, mind-body connection. So DOMS typically occurs 24-48 hours after training. It can happen much faster, it can last much longer, but that’s the typical range.
I’ve had soreness that’s lasted me weeks before because I over did something, you know, way way too much. And I’ve also had it hit me real fast and there’s reasons to that, as well, because that’s going to be the next thing I’m talking about, which is nutrition and that’s like if we went to a whole… I could do a totally different video just on nutrition for this, but I’m just going to cover the basics. The more water you have in your body, the more cells you have in the body, the more balanced the cell is with nutrients, minerals, etc. the less soreness you’ll have, and the faster you’ll get nutrients in right after training. You have about a 45 metabolic window of time to get you know good lean protein in with a little mix of carbs so the carbs helps transport the protein to the muscles and helps the repairing process. If you don’t have a lot of water in your body, you don’t get the nutrients you need, you don’t have the nutrients before you train, your soreness will go up. Think of it like, again, not having oil in the car, right? so rusty muscles going against each other. So, the more water you have way before your training the better, the more water you intake after, the better. Your recovery will be much better.
The eccentric phase of the movement is when the soreness occurs, that’s what creates the soreness. So when you go down on the squat, that is the eccentric phase. Right, when you’re walking down the stairs this is something that typically happens: people say, “Oh my calves are sore, it must have been from walking up all the stairs.” Well, actually, it’s from walking down the stairs because as you step your calf has to decelerate the movement and that’s the eccentric motion which creates the soreness. So, anytime you’re doing the eccentric motion, that’s where the DOMS comes from. It’s also where most injuries occur in exercise. So, starting out, you always want to go slow in control movement pattern so you reinforce the proper movement, the connection from the brain to the muscles, etc..
Now we’re gonna move on to the recovery portion. How do I recover faster from DOMS. Well you can increase the rate of recovery. Nutrition we already spoke about so the more water you have inside you before you train and after the better, so after training keep drinking more water but light activity will help increase the process; getting more blood flow, nutrients and oxygen so your blood flows and circulates, right? that’s one of the main reasons for the cardiovascular system is to circulate the blood and clear out trash. So what you can do is something like light jogging, light stretching, or even going into a sauna and then coming out and doing light stretching. This will help flush out some of the trash, the lactic acid that has been built up. It will help get more blood flow, more oxygen and nutrients to the area that has the microtrauma and this is how the repairing process begins. And this is true for injuries like real actual injuries like a bad sprain ankle, right? People say like lifted elevated, don’t move it. It’s actually good to get your heart rate up and get the blood flow circulate through the foot not necessarily using that foot that you injured, right? so I want to make that clear you wouldn’t be walking on the foot you injured but doing others stuff like upper body or maybe the other leg on a bike will get your heart pumping the blood and flowing to help repair that injured area. So it’s the same for muscle soreness.
One of the best parts about training is if you are training and then you get injured or you go into surgery or something like that, your recovery process is about 50% better or faster because you’ve been training and you’ve put that stress on the body. Your body knows how to repair itself faster so when you get an injury or have to go for surgery, it’s much easier and better to recover. So we went over that more oxygen and blood flow you can get to the body by doing things like hot showers, going into the sauna, doing light cardio, some light stretching will help the recovery process and if you’ve seen our video on supercompensation that is specific wher,e you know, you’re going to training your body actually fatigues while training and then you recover and your body recovers at a better state, and then you can train a little bit harder and typically the soreness should go down if you’re adapting the body properly: not too intense, not too fast, not doing things too soon.
Alright, this is Ian Hart. I hope this help. Delayed Onset Muscle Soreness is typically happening if you’re training especially the first time and now you know why, now you know what to do how to recover. I hope this helps. Have a great day!”
“Hey! What’s up? So I wanted to go over with you something extremely important. I’ve already probably mentioned it to you if you came in for the assessment but I want to do a video about it because it is so important for your results, for your safety and for your health. And that is what we’re here for.
So, what is it? Well we’re talking about the warm up, right? The warm up is an injury prevention. So that’s the no. 1 thing that all of these things I am listing here are going to be about, right? So, it’s an I feel safe preparation type thing, that’s what we’re doing. So I’m just gonna go down a list of the benefits of the warm up.
(1) Psychological and Mental Preparation
When you’re warming up you’re getting yourself ready, you’re getting your body and your mind ready for the training. Remember we say like 80% of everything or you hear that said 80% of everything is mental right? Well, that’s true! Training is mental. The preparation for training is even bigger and better than you can even imagine. You will get 10x the result, you’ll feel much better when you do the warm up and the proper warm up. And what is a proper warm up? Well, I’ll get into that.
It (2) Increases your Core Temperature and your Heart Rate so that means you’re getting more oxygen to the body, more blood flow to the muscles, the muscles will work better, you’ll get better results, and you’ll be safer in the training.
It also (3) Increases Proprioception. Proprioception is an awareness in space. It allows us to touch our finger to our nose, so when we’re out there doing movements, we’re gonna do better movements, more masterful movements and then you’re gonna activate the muscles more and better to get more results.
(4) Activates the Nervous System
The nervous system works by you sending info from your brain. You’re firing electrical impulses and information to your extremities to get them to move. The more information you send, the more muscle fibers you activate through the motor units. The motor units recruit your muscle fibers and then you get more out of the training. Again, all of these leads back to getting more results, being safer.
It (5) Activates Synovial Fluid to lubricate the joints like oiling up your joints. So if you just jump right into workouts all the time, that’s a lot more force going on to the joints without the lubrication, so think about it as driving a rusty car all the time without oil. You’re going to break down a lot faster, a lot sooner so and this is another reason why water intake is extremely important right? That’s another separate video aside from this but it’s in combination everything works together. So we want to activate synovial fluid to get the joints more lubricated and ready to move which will help up us. (I’m gonna jump to no. (7) Increase in our Strength, Mobility, Flexibility and Endurance.
And jumping back to no. (6) It’s going to Encode the Proper Form and Technique when you move back into the training area. So say, you do your warm up and then you’re going to the training area, your muscles are activated you’re mentally, psychologically prepped , your blood flow is going, your heart rate is up. Now, you’re gonna burn more calories, you’re gonna burn more carbs which is our prefered source, the body’s prefered source of energy, you burn the carbs in the warm up and then you’ll burn more fat in training. And that’s what we’re here for. Burning fat, gaining lean muscle and feeling better right? It also helps detoxify the body.
So, what’s the best way to warm up? Well, the warm up ideally would be about 20 minutes long. If you’re just starting out, that’s maybe too much for you to handle. So 5-10 minutes minimum is what we want and we have a few different options. We have a you know our actual warm up video or you can go around jogging, that will get your heart rate up. It’s a good way to meditate, psychologically prepare or you can use the cardio equipment which is always the last thing I recommend for people because I want the people to move kind of in the range of motion that they will be moving when they get into the training which is kind of squat patterns, pressing, arm movements right? This is why mobility drills and warm up drills are extremely important.
Ok, so just a recap when we do the mobility, activation or warm up drills, it’s going to activate the nervous system, get more synovial fluid to your joints, it’s gonna increase your heart rate and blood flow to the working muscles, it’s gonna psychologically prepare you for the training and you’re going to increase your strength, endurance, mobility, flexibility, stability, you’ll have more proprioception and awareness of where you are in space so you won’t trip, fall over, you will feel safer in general. Therefore, we keep you safe, you have less injuries, less joint aches and pains, and more results. That’s why the warm up is so important. I hope this video help. Have a great day!”
“We are not only responsible for our actions, we are also responsible for our INACTIONS that are keeping us small and affecting our energy levels. The action many people neglect, the one that is affecting their health, is letting go, forgiving, or saying “I’m sorry” for harms committed to ourselves or someone else.
If we only knew the real price we were paying in our lives – and in our bodies – for holding on to the past, we would forgive instantly. If only we felt the instant physical pain of not forgiving, we would let go of the past instantly. Not forgiving is like holding onto a burning hot coal; the only difference is you will not feel the immediate physical pain of the burn. Instead, you experience a slow burn of emotional pain, unhappiness, un-fulfillment, and a lower quality of life. When you hold onto a grudge, you don’t feel the pain like you would if your big brother were twisting your arm until you say “uncle.” Some people say “uncle” to life when all they really needed to do is say, “ I am sorry” or “I forgive you.”
The worst thing about not letting go is that most people will never connect the dots as to why their life is dismal and always in friction. So I am here to tell you: If you have a resentment . . . let it go. If you are holding onto a grudge . . . let it go. If you are angry at someone . . . let it go. If you harmed someone . . . say you are sorry. If you are attached to your ego . . . let it go. If you are attached to an outcome . . . let it go. If you feel someone has wronged you, forgive them, no matter how big or small the harm was, especially if it was yourself.
If you do not take action to fully forgive and be forgiven, then you miss living life at its fullest. True success, abundance, freedom, optimal health and the ability to thrive will be forever elusive. Not letting go means holding onto something that is not even happening; it is not in the now, and the only thing that matters is RIGHT NOW! Your “NOW” is dramatically affected by not letting go of anger and resentments or lower frequency feelings from the past. This is proven through science. Grudges and resentments keep people in mental and energetic prisons and they will never feel free unless they liberate themselves by letting go. Would you not want to be forgiven if you did something wrong? When you forgive and let go completely, your brain, heart and body will thank you for it in the form of less stress, clearer thinking, fewer aches and pains, reduction in illnesses, more clarity, better income and much, much more. Who doesn’t want to feel liberated and free so you can ascend to higher energetic level and health, feeling, being and consciousness? This is where true meaning and happiness live.”
Written by Ian Hart, Low Country Weekly
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.’
Hey EF Fam,
How is your ankle mobility?
Try out this awesome lower body warm up and you will find out.
If you find it challenging then you need more of it 🙂
Beaufort Personal Trainer: Lower Body Warm Up
Part of this warm up is included in our full body mobility warm up video… but
this program goes into specifics of lower body movement patterns that are deep
neurological activations which you most likely haven’t done since
you were about 9 months old 🙂
When we activate these old patterns, something awesome happens.
You feel great!
When you do this warm up you will have:
- Improved ankle mobility and stability
- Improved knee stability
- Improved hip mobility
So that you can squat more efficiently and effectively with better joint stability and better activation of your nervous system for maximum protection and benefit.
Check it out here.
ANKLES, KNEES AND HIPS (WARM UP)
Committed to your success,
Hey EF Fam,
I find that almost everyone can benefit from increasing their thoracic mobility (The area in the middle of your back).
So… I created a video for you.
You can do this pretty much anywhere. If you don’t have any of the equipment handy, you can do the exercises that do not require any equipment and still get amazing results.
The body works as a connective chain and we should see:
- Thoracic Mobility
- Lumbar Stability
- and Hip Mobility
But what we tend to see is the inversion of that which is:
- Thoracic Stability
- Lumbar Mobility
- and Hip Stability
creating a formula which can lead to:
- lower back pain
- bad posture
- neck pain
- shoulder problems etc.
We already have an internationally successful formula to help stabilize your lower back and mobilize the hips called Back Pain Relief4Life sold in over 62 countries and has helped tens of thousands…
But thoracic mobility is a missing link to even greater results. So, for that reason, I created the THORACIC MOBILITY PROGRAM
Committed to your success,
“Hey! What’s up? It’s Ian Hart here. I’m here at my fitness studio and I had a quick thought that I think can help you if you’re dealing with back pain. And so that being: how you walk.
Okay, a lot of times the way you walk can either cause back pain or relieve back pain and so there’s one tip that I think a lot of people can use right now. And that is when you walk, you’re suppose to swing your arms, alright. If you notice that your walking without swinging your arms you’re putting a lot of torque and tension in your lower back and it’s causing damage. Now if you swing your arms you’re dissipating the force and letting your body flow freely. And what happens is, when people have back pain they actually tighten up and they let fear get into the mind so they tense up their whole body and they stop moving their arms and their shoulders and they walk, you know, in this position like this (please see the video) and this is actually causing more pain than if they just walk freely. Alright?
So you’ll notice when you swing your arms with your body nice and fluidly, it feels great. Just in general just go nice swing, you’re actually, your whole physiology will change and this goes, you know, you’re changing your nervous system when you let your body flow freely and walk. This is true for posture too, you know we know that if you sit up straight you get your spine in alignment, information sent from the brain down to the spine faster, automatically your whole physiology change. You feel better about yourself and you feel better about the world around you just by increasing your posture, increasing your breathing and all those things because that’s the way the body’s designed. It wasn’t designed to be hunched over alright. So as soon as you’re hunched over or you walk with your arms tightened up and you’re not moving, these little things can transform the body dramatically. Alright, so when you walk, walk with your arms swinging nice and fluidly, it dissipates force so you don’t put torque and more compression in your back leading to more microtrauma which will cause more pain. Alright, I hope this helps. Walk with your arms swinging. Ian Hart with MyBackPainCoach.com, BackPainRelief4Life.com have a great day!”
Make the unconscious conscious with sentence stemming.
“Hey! What’s going on? It’s Ian Hart here with MyBackPainCoach.com, EarthFITtraining.com and BackPainRelief4Life.com. And today I wanted to go over with some things that would help you shine a light on areas in your life that you can change. So most people are aware of what is consciously going on in your life, they’re understanding, like what’s in the reality consciously, but they’re not fully aware of what’s going on subconsciously. Maybe the talks that they have with themselves, inner talk, the chatter that’s going on, the emotions that they might push down that tend to manifest out in reality whether in pain in their body or emotional issues or relationship issues, etc.. And so today I wanted to give you a simple way to maybe shine some light, and it’s kind of a first step in a process that would help you kind of coach yourself to, maybe, a better life.
Alright, so this would help shine a light on some of those things that you might be doing that are causing the reality that you don’t want and that’s the first step into changing that reality.
So Sentence Stemming. This is a great way, it seems like you know, the first time I write it, it’s like, could this really be that powerful? Then I did it myself, and it helps you think through and process some information to help you get where you want to be. So I just put examples right here… “I would be healthier if…” and then you fill in the blank. So, whatever you think would make you healthy right? Well if I stop eating fast food, if I did more exercise, if I got a health coach or started doing a personal training, whatever it might be. “I would be happier if…” who knows, I’m just making example, if my commute was closer to my job or whatever, if I exercise more often. “I would be in better shape if…” etc., etc. “My back would feel better if…” because we’re dealing with a lot of people with back pain and a lot of them are doing things daily that are causing back pain like sitting all day. We all know that it’s terrible for the back. Alright, so maybe my life, with my back pain, would be gone if I stood up or I had a standing desk or whatever it might be. So this will make you more conscious of the things you’re doing unconsciously that are causing the problems that you want to solve. So sentence stemming will help tremendously. I hope this helps you. This is Ian Hart again with EarthFITtraining, MyBackPainCoach.com and BackPainRelief4Life.com.”
Beaufort Personal Trainer: Watch Your Words
“Hey! What’s up? It’s Ian Hart. And so I wanted to cover a topic real quick, something that I think is very important and as a coach listening to the client’s words and how they speak is extremely important because typically I can see within a few words where their mindset is at and then how it affects their life and the reason for why they are where they are in their life and in their evolution and path. And so, thoughts and words literally create your reality and so here’s an example.
Subconsciously you get programs by lights, sounds, and images and so sounds are words that carried with a vibration and every word sends a vibration through your body then it creates an action right? so for example most people are a program to say “I need to lose weight” so when you say I need to lose weight, what happens when you lose something… well naturally, unconsciously you want to find it right? you don’t lose things on purpose so unconsciously you’re saying I need to lose weight but deep down inside whatever is lost needs to be found so something like “I’m getting slimmer, leaner or telling yourself everyday I’m getting more healthy and fit” is a different program than “I’m trying to lose weight or I’m losing weight.” Is that makes sense? so if you tell yourself daily “I’m getting in better shape, I’m getting healthier” that’s a program and you slow words that changes how the brain look at things and thinks. So try that instead of saying “I need to lose weight or I need to lose anything” or speaking in that terms. Try to say day by day I’m getting X, Y, and Z. “I’m getting better at eating habits, I’m getting better at being healthy, I’m getting whatever it might be.” So that’s just a little tidbit.
Watch your words because they create your reality typically your thoughts, your emotions create your words and your words also carry with it a equivalent vibrations to those thoughts. So, watching your thoughts and your words will change the reality that you see and so there you go that’s just one tip that will help hopefully. I hope it helps you in being more conscious about your thoughts, your words and your actions.”
THERE IS NO SUCH THING AS DEGENERATIVE DISC DISEASE… If you have been told you have degenerative disc disease, you may want to watch this video and check http://
“Quick tip for those suffering or been told that they have Degenerative Disc Disease (DDD). This is a label and a term and it means nothing; there is no such thing as DDD. If you look it up online and it’ll tell you this is not a disease. Everybody has degenerating discs, it’s part of getting older and I heard Dr. Stuart McGill say when you go to a Doctor’s office (Dr. Stuart McGill is one of the leading spine specialist in the world) and he’d say, when you go to the Doctor’s office and they see wrinkles on your face they don’t tell you, “You have degenerative face disease,” right? Because no one would accept that or buy that. But as soon as somebody accepts that they have DDD they believe that they have a disease when the true cause of all degeneration is typically stress, diet, are you getting the minerals? Are you intaking inflammatory foods? etc., etc., like, are you gluten intolerant, but you eat gluten which has an affinity for collagen so it attacks the collagen that wears down the joints faster, etc.
So, main thing is there is no such thing as Degenerative Disc Disease (DDD). Everybody above the age of 50 when they look at a cadaver their disc are degenerated. Now, some are degenerated a little faster, because everybody’s different and some degenerates slower. Now, if you’re someone that the disc degenerates faster, then I would highly recommend:
- Looking at your diet
- Looking at your stress level
- Looking at your exercise/ activity level
How often are you moving? How often are you sitting? If you’re sitting, that is one of the most dangerous things for your back, like if you are sitting all day and you’re in a certain position where you are not activating your abs, you’re putting stress on your lower back, then this can cause your disc to degenerate because it is not getting the oxygen, the blood flow and the nutrients that it needs. And the nutrients is transferred through synovial fluid which is released through compression on the back. So compression is needed to keep your back healthy which means that you need to be lifting or doing things that cause compression on the spine and this is how we get nutrients and blood flow but if you’re sitting all day what happens is you create a lack of blood flow and energy to the certain area. Imagine you sit 8 hours a day, that’s 1/3 of your day, you are sleeping the other 8 hours typically right? So in between that time the time that you’re sitting and sleeping there is not much going on, so activity level is very important. So when you’re in between those two 8 hours of sitting and sleeping, you should be doing some activity right? that’s why we’ve created Back Pain Relief4Life, because it helps people get blood flow, nutrients and oxygen to their back so that they can come back, de-stress the lack of activity, the lack of blood flow, and nutrients to the back. So there’s no such thing as Degenerative Disc Disease; really it comes down to you being your own best doctor with nutrients, stress level, activity level and that’s gonna be the main three things that affect your back. So you make sure you focus on those areas and you should see 90% of all back issues and DDD go away if you’re able to incorporate healthy lifestyle and nutrition, reducing stress and activity level.”
If you train at EarthFIT you may have heard me recommend this one simple regimen to dramatically improve health. It is a simple solution that can help 90% of most health issues and increase recovery from exercise. Check out the video below and the picture of the text I got in the comment today.
“I wanted to share one simple solution that can help 90-95% of all health issues. Okay, this simple solution I’ve told to all our clients and share with everybody all the time because it’s something that so easy and everybody can pick up this habit and it would dramatically and drastically change your life for the better. You are dealing with some health issues or not because it can help with recovery from exercise, it’s gonna help with digestion, gut function, hydration level, etc.. So if you heard me talking about hydration, you know that hydration happens on a body level and a cellular level, all right? First at the body level then on a cellular level when it goes to the cellular level then we get into some problems and that’s where health issues begin because inflammation starts, that is where high blood pressure can come in, numerous other health issues can start.
So, are you ready for the simple solution? because it’s gonna blow your mind how easy it is and the impact that you can have. And if I’ve shared this with you before great! here’s a little bit more detail about it and if not this would be awesome if you started to do this at some point in the near future preferably tomorrow. So we have a lime, the ingredients to what I’m going to share with you:
- Pink Himalayan Sea Salt (This is a refilled bag so I buy bulk so not only is it better financially right? so I buy it cheaper and then I refill because I use a lot of salt in anything – Himalayan Sea Salt, never ever table salt. Table salt’s like poison, himalayan sea salt or great celtic sea salt has a lot of medicinal properties to it and here is why…)
Those 2 ingredients are gonna put in 2 cups of water in the morning. So this Himalayan Sea Salt has over 80 trace minerals in it. It helps with your electrolyte balance, it helps your adrenals, if you have adrenal fatigue which most people are these days because their cortisol levels are very high, it helps with gut function so it raises your hydrochloric acid level which helps with digestion, it helps to flash out the toxins from your body. So first thing in the morning even more important, right? Now the lime, the lime is going to alkalize the body, it’s gonna balance out electrolytes, it has high dosage of vitamin C, it helps with fungus, had to kill off funguses, it helps with colds, it helps with your immune system so as well as the salt.
So you take 2 glasses of water, at least 2 glasses. Fill up with a half teaspoon of Sea Salt, warm water so that the sea salt dissolves and then you can take half or the whole lime and squeeze it into the water and then drink that. Wait 20 minutes, don’t eat all right, don’t have coffee, and this is like a flushing mechanism. It will flush out your body, flush out toxins, it will help with your digestive system and so those are just a few things right there that will benefit you massively. So there’s one thing, just one thing that you’re gonna do for your health. This could impact everything because it’s hydrating your body instantly in the morning which most people are dehydrated, it’s gonna help your energy through the rest of the day, it will help your recovery from exercise, it will help stave off diseases because you’re keeping your minerals, electrolytes in balance, you’re keeping your stress levels down etc. etc..
So again, just a recap 2 glasses of water, half a teaspoon of celtic or himalayan sea salt (I use himalayan sea salt it’s probably not bad to mix it up where you get the salt from because they all have different minerals in different parts of the world.), take an organic lime okay go ahead and squeeze that into the water, drink it down – warm water. There you go… All right, that’s an awesome tip to start of 2016 and anybody can do that. That’s one habit that you can start, if you start that then attach another habit to it right? if you’ve heard about attaching habits to other habits while you’re making your himalayan sea salt mix, you know right after you pound it you can get down and do 10 pushups and 10 squats and that’s how you build on good habits.
Alright, so this is Ian Hart with earthfittraining.com. I hope you enjoy this and I hope this helps tremendously. I’d love to see you started and get your feedback and before I even move on I totally forgot to mention if you look below, you’ll see a text I got from somebody, the impact that it had on its rheumatoid or arthritis and health below and this is not the first time I got a text message about it all right, just this one thing I’ve got a feedback as to you have changed my life because the person had adrenal fatigue, this stop the coffee and they started with this specific regimen of himalayan sea salt, lime and water and it drastically changed their life. All right, Ian Hart again I hope you enjoy. Have a great day!