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!”
“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!”