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.
“Hey! What’s going on? Since we are in full blown flu and cold season and I have people asking me all the time every day what to do to prevent the flu but also to recover from it and getting congestion and phlegm out of the body. So I’m going to explain to you now some of the best natural ways to help recover you from the flu and also to prevent it during the winter season because let’s face it, that’s the time when most people are coming down with illnesses, colds, flu, etc.. And so I’m going to break down what and why I do certain things and so we have a few things here you might recognize some of them, maybe some of them you have never even have heard before like Cajeput Oil which I’ll explain Cajeput… you might have seen my son speak about that in the video. I’m going to explain to you why I do it, what I do so we’re gonna start first off about getting sick.
Now we have what’s called free radicals in the body. Free radicals are created when we workout, we have stress etc. and some of it is normal and totally fine and needed but when we have excessive free radicals in the body then that’s when we can start to have effects on the immune system and pick up colds, flus, viruses, etc. and so we use a food typically we want to use food all the time to help boost our immune system with vitamins and minerals. But sometimes we need supplements to help assist us along the way and as you see some of these are not supplements, they are actually food. Alright, so we have some food here but these supplements that I have here right now are extremely powerful at assisting our body. So let’s speak about Vitamin C.
Vitamin C – is an antioxidant so when we have free radicals we want to neutralize them with antioxidants and we’ll take in let’s say vitamin C and that goes into the cell and it helps with memory, immune function, it even helps you just feeling better overall. So this vitamin C right here is Meta-C. The type of vitamin C is extremely important. We want to stay away from the genetically modified corn based vitamin C’s and you want to get a good form of vitamin C like this has biologically active metabolites and so this gets metabolites a little bit differently and it comes from spirulina as well so spirulina also helps with the detoxification. So right here this is 500mg of meta calcium ascorbate. There’s many different types of vitamin C which leads me to my next one which is this is by mercola that I bought. This is liposomal vitamin C.
Liposomal Vitamin C – Many times vitamin C doesn’t get absorbed like it should and gets caught up in the gut and ends up staying there in the gut. Liposomal vitamin C gets absorbed a lot easier through the gut and into the cells and this is where you want the vitamin C to go. So this is very powerful, this is fairly new as it comes to a supplement industry so you might see liposomal vitamin C or a liposomal glutathione products out there and they help with the absorption rate.
Acetylcysteine – is another thing that I use. It helps glutathione production which is one of the biggest antioxidants or the number 1 as some people say antioxidant needed and this also helps process mucusout of the body.
So these 2 together (Liposomal Vitamin C and Acetylcysteine) are very powerful so just using those will help boost the immune system, help neutralize the free radicals that you might have in your body especially if you’re sick or you feel like you’re coming down with something, these are very important. Now I did something that I’m not supposed to do the other day which I tell all of my clients not to do. I woke up I felt like I was like fighting something at the night, I woke up and I had like a little tickling my throat with a phlegm and I went and trained with my staff, I worked out. Working out while you’re under the weather is a no no because you already have the free radicals there, your body is fighting, your immune system is working to help combat the issue that is there and then if you’re going to workout that lowers your immune system and then exposes you to you know getting worst infection or whatever it might be. And so I ended up working out. I cut the workout short because I was like guys this is probably not good for me, I was feeling something but I wasn’t sure if I was really sick or not. It turns out yeah I should’ve definitely not workout and I ended up getting like a full blown flu and I haven’t gotten that a long time. But, I know how to get rid of it very quickly so in one night I was able to get rid off I had a swollen throat, burning in my throat, joint aches and pains, fatigue when you walk… so I started of with a vitamin C and then to get rid of the congestion and the throat issue this was helping with the congestion on the throat as well but this is one of the best oils around for numerous functions and it’s oil of oregano.
Oil of Oregano – This one Joy of the Mountains is one of my favorite. It is diluted with olive oil and this stuff is powerful so I’ll take depending on where you are, how much you have used before, you can take 4 or 5, 10 drops put it on to the bottom of your tongue, drink it with some water there you go or you mix it with olive oil and rub it on the bottom of your feet. This is already mixed, this is already diluted. We have some here that’s not diluted so you have to be very careful and really know what you’re doing with this. This stuff right here like I said is diluted, you can take drops put them right in your mouth, you’ll instantly start to feel better, the burning in the throat will disappear. This is antiseptic, anaesthetic, it helps numb the area. So it’s antibacterial, it helps with sinuses like this is proven through studies to be helpful for pneumonia, bronchitis etc., sinus infections and respiratory infections, one of the most powerful tools that you can use so we’re talking about helping yourself naturally so this is a natural product that will help.
Oreganol Juice – I use both of these in combination because there are a little bit different properties in both of them so when I take a few drops of these (Oil of Oregano), I take a teaspoon of this… Bam! It knocks out most of the issues right away. Then on top of that now I’ve taken these 2 things (Liposomal Vitamin C and Acetylcysteine) It helps process out the mucus and then I help that along even further with oil pulling.
Coconut Oil – usually I use coconut oil but you can use sesame oil, it has been the one that studied the most. Coconut oil that I found works fine so when I wake up in the morning and before I go to bed at night usually I wake until after I’ve eaten at least the half hour. I take coconut oil I put it in my mouth and I swish it around for 15 minutes and just like pull it through your teeth and push it out… and that draws out the bacteria, the mucus from your respiratory system as well as your mouth. And then you may have heard about oil pulling.
Bentonite Clay – Most people have not heard about this mainly because just from knowing how the body works I tested this out and this has been one of the best things for me when it comes to mucus.It’s a little bit disgusting but I’ll do the oil pulling and then I take bentonite clay and I put it in like about a tablespoon or teaspoon in this much water, stir around I let it sit for a little while because what happens is, what it does is it opens up the pores to absorb the toxins. So I pour this in the water, I put the water in my mouth, I swish the bentonite clay around and then it absorbs more of the toxins and it pulls out, it draws out all of the mucus literally like right then and there, like there’s no waiting it’s just like I swish it around for 5 minutes, I gargle with it if you have a sore throat, the sore throat will dissipate instantly, it will pull out the toxins from your sore throat and then you spit the water out.
Very important thing you want to make sure that you spit this out in the toilet or outside because when you’re oil pulling it really pulls out some terrible toxins that you do not want to spit into your sink so that’s one caveat then one thing I didn’t bring here which is very powerful as well and this are other things that I used to assist in the process is I’ll take a shot of apple cider vinegar and directly after that I take like a half of teaspoon of Manuka honey.
Manuka Honey – Not all things are created equal. At most stores you’ll see manuka honey with an MGO+ of about 15. For this to be beneficial to you medicinally has to have MGO of above 16. So I would say if you go to Whole Foods, I would say pretty much not all of those are really not beneficial to most that I’ve seent that Whole Foods is like +20. This is one is +820. Now this stuff is powerful medicinal. What that means is how powerful it is as an antiseptic. And so it has a higher enzymes, more beneficial properties to it. The higher it is on MGO, the more expensive it is going to be. This honey right here is about $45-50 so you can use it sparingly, it’s not something you want to put in your tea but I have done that as well because as soon as this is heated up it kills all the good enzymes so that’s why you don’t want to put that in your tea.
Now the other thing , so I would do all these things and on top of that I drink this tea that I am about to go over with you anyways but, this is a tea that is extremely powerful. I share it with everybody even the other day someone said “Hey, my girlfriend was drinking your ginger turmeric lemon honey tea and she was losing a pound a day just by drinking your tea” and I was like “Whoa! that’s the first time I’ve heard of that…” and she hasn’t changed anything else but drank the tea so this helps open up your detox pathway. So the tea is giner; this is ginger root. I shave this off, I grated up. Usually when I make it I make big bushes of it so I use a massive amounts of ginger root. The more, the better. Then smaller amount of turmeric probably about 1/3 amount of ginger that you use, same thing shave this down, grate it, put it into a pot, steep it for at least 20 minutes the longer the better. Once the tea is steeped, you strain it, put a lemon. I literally put sometimes a whole lemon in so 8 oz, I put a whole lemon, I’ll squeeze it all in there or a half of lemon right depending on how many lemons we have, who’s using it, and then I’ll stir in raw honey. And then drink that throughout the day.
Ginger Turmeric Lemon Honey Tea – And that’s going to open up the pores, open up your circulation. Ginger is anti-bacterial, anti-microbial, this is a blood thinner so it helps with circulation. Turmeric helps everything brain functions, I mean like (the list goes on and on), inflammation, this helps with inflammation. This ginger also has what’s called a cox 2 inhibitor, it’s a pain reliever, they put that in ibuprofen so they’re using properties from this in some of the over-the-counter medications.
So it probably seems like a lot. I guess now that I put them together it is but I don’t think about it when I’m doing it. It’s just like couple of these, shots of apple cider vinegar, a little table spoon of that, this tastes really good so that’s awesome. The tea that I make tastes great. I drink it even not when I’m sick because I use it as recovery for even training because it’s anti inflammatory it’s awesome it helps with recovery from a hard intense workout. This (Oil of Oregano, Oreganol Juice) typically I only use in the times that I need it and we use these I mean if my son has a fever we put it a drop, I put it on his foot. It’s gone instantly. And then these (Oil pulling) I only use when I’m feeling sick or run down as well. You can do oil pulling every night it’s not a big deal, that’s actually very healthy for your mouth and your teeth. This (Bentonite clay) I’m not too sure about the long term use of Bentonite clay but I’d think… I’m not sure I can’t really give opinion on that ‘cause I haven’t studied it. The last thing I want to talk about is the Cajeput oil.
Cajeput Oil – This is the antiseptic, anti inflammatory but it also helps process mucus out of the body as well and this stuff works really great. This is like powerful stuff, from plant therapy, it’s organic cajeput oil. Again, you can take it dilute it with coconut oil and put it on the bottom of your feet. The reason why I’ve been saying put on the bottom of your feet because you have about 200 nerves at the bottom of your feet so that nutrients gets transported throughout the body a lot easier, much better but you could also put it where you need it. I’ve taken it and I put it on my chest when I’ve had congestion and it helps process the mucus out.
So, I hope you find this helpful. If you have any comments or questions about any of these stuff, let me know. These right here if you have any cold, flu symptoms, any type of sickness for the most part like it’s not obviously disease that you are ailing from. This will get rid of it and you will feel better like 50, 70, 80% faster than if you did nothing or even if you got over the counter medication because if you got medication for your colds, flu, sickness whatever you have to recover from the flu and at the same time recover from the toxins that you put into your body from the over the counter medication which is most of the time the case that you’re getting over the counter medication. I hope again you find this helpful. This is really powerful stuff. Remember, food is your medicine and we’re taking properties from food naturally and using these to help the body assist to along the way, to recover and feel better. Alright, have a good day!”
“Hey! What’s going on? I wanted to do a video on breathing and specifically your heart rhythm and the reason being is because we talk a lot about breathing in training so people come in to EarthFIT and we are telling them in between the training focus on your breathing, deep breaths in through the nose, out through the mouth, control your breathing, etc… Even in the end of the stretching I’m saying “Breathe in through your nose for 4 seconds, breathe out through your mouth for 4 seconds and get into a rhythm.” And so I don’t think many people really understand the power of why I’m telling them that and the reasons behind it. So what I’m going to do now is show you a little bit about how powerful this is and I’m doing it using a tool so you can actually, literally see live feedback just from me using this tool. This is called the emWave by HeartMath. You might have seen some of my post about HeartMath, it’s a scientific community that calculates coherence from your heart and brain rhythm and gives you feedback from your heart rhythm and when you shift your heart rhythm to a specific coherence, it generates positive feelings in you and so you can get this rhythm continuously and daily. You’re gonna feel much better about everything, your system’s gonna function better and so just in training while we are stretching, I like to get people into the rhythm because stretching and cooling down has a good mental and spiritual, physical aspect to it. And when someone wants to go to intense training, they have high endorphins. Now we get more oxygen into the body, they get in the good heart rhythm and good stretching. They’re going to feel absolutely amazing and they’re going to go into their day with that same positive effect and it’s going to help everybody else around them, etc..
So the way this works (emWave) is… it has infrared light, this gets clipped on the ear and then this infrared light is sending feedback from the blood flow in my ear down to the millisecond. And so I’m going to pull the camera close to show you what I’m talking about and I’ll try and get into a good coherence here, it’s going be… maybe tough while I’m doing a video. But essentially, I can use this tool by itself just by using all this stuff right here, but essentially I clipped this on to my ear and I’ll come over here and press play. And this will give me live feedback as to what is going on so it’s calibrating and now I’m gonna take some few deep breaths to try to get my heart rate variability, it’ll tell me if I am at a low coherence, medium or high, so right now I’m very low, right, I’m doing a video; I’m not really thinking; I’m thinking about just giving energy out to you guys, and now, I’m going to start to breath consistently. (Please see the video)
Alright, so I’m not going to sit here all day and do it, but you can see I just started to control my breathing and now all of a sudden the coherence level starts to rise up. And this computer, this actually has games and stuff that I can play. I’m going to stop this now, but a good heart rate variability will be consistent up and down… and this actually affects everything from your blood pressure. So, you can literally see…I can’t find it now but there’s a good picture which I’ll try and post in a blog that I do of the actual incoherence and coherence and the differences you would see on this piece of equipment here.
So why am I telling you this video? Well, you are in control of your physiology to a certain degree. You can sit there and just do consistent breathing. There’s a lot of people who believe that meditation itself… there’s a lot of people – buddhism, and a lot of aspects of meditation they say, meditation is just the breathing in and breathing out and really getting that coherence level and positive energy flowing up through you. So very important throughout the day you can do this 2, 3, 4, 5x a day. The goal would be to be in coherence consistently all the time, like even right now, if I was speaking to you and I was just breathing easily you might not be listening to the video because I’d be boring, but the point is to get in coherence with your breathing. Get to a rhythm, you can do it 5, 10 minutes. It’s a practice and the more you do it, the more you get in coherence, the better you feel, the better effects for your health and more positive emotions come out inside you so I hope this video helps you. If you have any questions, comments, let me know. Have a good day!”
New Years Resolutions are typically a recipe for failure which has the ability to create a lower sense of self confidence and self esteem when goals aren’t reached which only reinforces negative brain patterns leading to destructive habits and feelings.
That doesn’t sound great to me, how about you?
You may want to try to make new LIFE Resolutions. The reason being is that a habit won’t change automatically in the New Year, it will change because it is a part of a path to creating the life and the person you were meant to be based on a bigger purpose.
The word sin comes from archery and means to miss your mark, to not be who you were created to be, the greatest version of yourself…
and Character is the ability to carry out a RESOLUTION long after the excitement of the moment has passed.
Who wants to build more character and trudge the road to the greatest version you can be and not give up or give in when things get a little challenging?
There is no time like the present! Don’t miss the your mark in 2017 and all the years there after.
This one thing is direct marker of your biological age.
When you increase this one thing, you know you are
increasing your health.
As this one thing decrease a quicker death rate linked to this one marker increase.
“Hey! What’s up? I wanted to do a video on a specific topic that I think is very important for every single one of our clients specifically but actually in general as a population because this is something that is a biological marker of your age. This tells us your biological age and it has to do with grip strength.
Grip strength is extremely important. They’ve done numerous studies on it but in one study specifically in Perspective Urban and Rural Epidemiological (PURE) study was done 140,000 people and they follow them for over 4 years and what they found is that over those 4 years if your grip strength went down about 11Lbs your likelihood of dying of any cause increased by 16%, dying of heart disease increased by 17%, having a stroke increased by 9% and having a heart attack increased by 16% as well. So it’s directly linked to your biological age but those are just some cues, those are just some studies to give you insight as to your grip strength directly related to your body because really it comes down to your nervous system and it also comes down to the strength that you have inside your body so how much muscle you have and that’s what they figured out in the long run… is that really it comes down to how much strength you have, how much muscle you have.
But, the most important part that I want to speak to you about is while you are in training. We see a lot of people who are picking up the weights incorrectly, you’re doing pullups incorrectly and they’re not engaging their nervous system by using the grip of their hands and so I’m just gonna show you a couple of things that will dramatically change and alter the way that you move and the strength… Essentially, how much force you use in your muscles. For example, shoulder press. (Please see the video) If I stand here with my arms open and I press up. I’m neuromuscularly not really engaging my shoulders. As soon as I squeeze these kettlebell all of a sudden I have a direct connection from my brain all the way through activating my whole nervous system right even the fight or flight aspect of it, the sympathetic nervous system to press up. And you can test this out on your own. If you open up your hands and you do the exercise I all of the sudden feel way more unstable, I don’t feel as strong as when I squeeze and then press up. It’s a completely different feeling.
So with the deadlift, this is taught as a specific aspect of the deadlift when you walk up to the bar or the kettlebell or whatever it is you prepare yourself mentally but also physically. And one of physical ways of doing it is squeezing as hard as you can as soon as you squeeze it fires up the nervous system and your strength skyrockets so we hear people go to pick up the weight, pick up the deadlift and they say “Oh I can’t do it…it’s too heavy!” most of the time it feels it’s too heavy because they’re not engaging the grip strength to the maximum capacity. So when you go into a deadlift, you want to squeeze the bar like you are about to pick up 500 Lbs whether if you’re picking up 500 Lbs obviously that is what you want to do but even if you are picking up a hundred pounds or 60 Lbs because the engagement of your nervous system is what ultimately gives you results. So someone could pick up a kettlebell and do 10 reps without really engaging their nervous system meaning they’re not firing the muscles and the muscle fibers so they’re not getting the results as if someone with thesame exact weight, the same range of motion but they’re squeezing the kettlebell and engaging their nervous system. So that’s where results come from, the more you connect your mind with your body the more you engage your nervous system, the more results you’re going to get.
And so same with the pull up bars, we have the pull up bars over here. Alright, So let me show you real quick. We see some people… they won’t grip the bar tight and they actually have their hands hanging off with no thumb and so this is a good way to training if you are doing something like rock climbing but for the most part we want to see grip squeezing and then the pullup becomes totally different and much easier.
So, in conclusion every single exercise for the most part except for a kettlebell snatch should be full activation of your grip even the bench press how you bench press, you want to squeeze and bring the weights together. So going forward, I would ask you to consider fully engaging your grip and even practicing strengthening your grip in general and you can do that with farmer’s carry, we do that in training where you hold the weights and then you walk with them and you’re squeezing the weights to engage your nervous system. And that’s how you gain and improvement grip strength. I hope this helps and any questions or comments go ahead and leave below.”
Here is a super simple at home core workout that you can do
anywhere with in 5 to 10 minutes.
This program is meant for neuromuscular activation, meaning
though active engagement of your minds connection to the muscles,
you are taking control of how intense and how hard the movements are
and workout becomes.
If you find it too easy, that is your fault, Get it? You can make it as hard
or as easy as you want based on your mind engagement of the muscles.
Tom went from walking with a CANE to SWINGING a 62lb kettle bell and doing 135lb deadlift.
He lost 35 lbs and 5 inches on his waist. You can read his testimonial below.
“I never thought I’d be racing, auto racing again and I know Ian promised me that we’ll see where we can go and we’ll get you better than you were. I didn’t know I would get that far, and people are amazed. I’ve got friends from before I had all the surgeries and they’re just amazed that I’m now able to do all that.
I talk to people; I would definitely recommend no matter where they are because if you’re not happy with where you are you’ve got nothing to lose, and the main thing is you just got to don’t give up, you just got to try.
Well, before EarthFIT, I’ve gone through a number of operations, knees and I had some back issues. So, what I do because of the back issues, and even after going through therapy, I was no longer able to work on cars. I had to give up auto racing which I really like, and I like walking. I couldn’t walk more than about a quarter of a mile. Before, I used a cane. In fact, I had to use a cane a lot at work for my knees. So I went to Ian in March of 2013 and told him, “well, I’ll try anything,” and we just started with the basic stretches. I wasn’t really able to lift weights at that point and now at this point I’ve been racing cars for the last 2 years, I can work on cars, I can also, you know, lift up wheels and tires, I can do 135lbs on the deadlift. I’ve gone from my 38 waist to a 33 waist, and I’ve gone from a 207 lbs to a 172 lbs and maintaining that weight now. I’m just trying to stay in shape and working out so I’m extremely happy with what Ian’s done for me at EarthFIT.
I was skeptical at first when I talked to Ian. I’ve been through some therapy up north when I was up there, and they just did stretches and stuff and they really were not able to do much for me so I was skeptical, but again, willing to try anything and I was impressed when I looked at a video on the back issues so it helped the fact that Ian had gone through some of the issues I had with the back, and so it worked. I’m extremely happy.
I’ve lost from 207 to 172, so 35lbs I lost, but more importantly at least from me is I lost 5 inches off the waist. This biggest impact is the fact I’m now like to stay active. I’m not really a TV person or I don’t like to sit around. I like to be active whether, you know, going to the race track, going to car shows, or just walking. I really enjoy just going for nice long walks and I’m able to do all that. It’s fine. I’m tired at the end of the day but that’s a good thing.”
“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.”
“Would you like to learn how to AUTOMATICALLY implement habitual actions that improve your health, energy, body and mind so that you are more productive at work, have more time and energy for your loved ones, as well as your hobbies?
Or, how would you like to set up your life so that you don’t get distracted by unimportant things that prevent you from feeling, doing and performing optimally in all areas of your life?
The best way to ensure you execute the actions that transform your life for the better is to make them habitual… That’s obvious, right?
Did you know that you are (for the most part) already doing the same things, at the same time, everyday, every week, every month, anyway? The same repetitive thoughts, same self-dialog, same actions, and your life is the sum total of those habits currently. Are you presently happy with where those thoughts and actions have gotten you? If not, then the key here is to figure out how to take the actions that give you the results you want, instead of performing the habits that are already programmed and, despite being unwanted, are difficult to stop.
The newest research out of University College London published a study in European Journal of Social Psychology, where 96 participants chose one new habit to do over a 12 week period. They analyzed the data and found, on average, it takes about 66 days to form a new habit; after that, it is set.
Here are some action steps you may want to try to help increase your health, productivity, income or whatever it is you really want out of life through habit formation:
Choose ONE specific goal and write it down and put it somewhere you can see everyday.
Know your outcome: what do you want to see changed (visualize it) and ask yourself this: are you truly committed to making the change?
Clear any blockages that may be preventing you from being committed or making the necessary changes. This might be people, places and things, or it might be an inner dialog that you need to squash. (The more intention and attention you give to your goal, the more conscious you make your actions to achieve it.)
Identify the next right action (NRA) to take that will set the manifestation of your intended outcome in motion.
Take the next required action immediately. Don’t think about it, don’t put it off till tomorrow. Do it now! The only time we have is now to make a change.
Watch the results. Adjust accordingly based on your results
Here is an example that is typical of what I see at our training facility:
Goal: Lose weight
Intended Outcome: Drop 20 lbs and fit into my jeans.
Blockages: I believe I need to go to the gym everyday for hours, so instead, I come home sit on the couch and eat junk food.
Identify NRA: Move more and eat less junk food
Take NRA: Everyday for the next 67 days go for an hour walk/jog, do 20 push-up and throw out the junk food and replace it with nourishing food. More fruits, veggies and lean meats.
In 2 weeks assess the progress to see if it is working. If not, bump up the amount of movement and modify eating regimen.
Start taking the action today so that you get the energy, health and happiness you desire, and you will begin to feel and look amazing!”
“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 meweeks 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!”