Testimonial: Julia’s Fitness Journey with EarthFIT
“Before EarthFIT, my life was mostly just kind of hanging around the house, not a lot of activity certainly wasn’t very strong. Now after EarthFIT, especially now that I’ve been coming five days a week, it’s so much different. I sleep so much better. I have so much more energy during the day. I’m so much stronger.
I remember when I first started, I couldn’t do anything really at my first initial assessment, doing lunges was hard and now I feel like it’s, I’m so much better at doing everything. I have so much more energy now, I’m much stronger. I remember when I first started, it was a struggle for me to be doing things with like 10 pound dumbbells. So, I’m just so much more able to move around and so much stronger and have definitely built some muscle mass. I’ve been to every other kind of gym that there is and being in a small group setting is so great because you not only get what one-on-one coaching from you guys, which is awesome, but there’s also other people to kind of help you along the way with both how to do things and just some camaraderie.
I think a lot of people see videos on Facebook to get their initial taste of what EarthFIT might be like and so seeing so many positive results, I think makes anyone skeptical about anything, but actually coming into the gym and seeing that as real and that all of the coaches put in so much work to everybody and it’s so individualized, all of that skepticism just floats away the first class that you have.
I would recommend EarthFIT to anyone who’s interested in doing any kind of movement. I would give them my phone number. Even if you feel like you can’t do anything right now, and you mostly just hang out on the couch, you guys are so good at taking people from absolutely nothing to wherever it is that they want to be. The hardest part of getting over it, I think is just coming in the door the first time meeting you guys, everybody is so easygoing and so truly interested in helping people, which is hard to find.” –Julia
Good morning, everybody. Welcome to muffin top Monday. That is right! And today’s video I’m going to go over and address one of the most common problem areas for people. I’m again asked a lot about it. It is the muffin top. At first, I had no idea what it was. I had to look it up on Google. Google showed me it’s this area right here above your hips right here. Where that little, extra letting sticks out of your jeans. If you got a lower cut shirt, It will stick out as well – that is the muffin top. So today I’m going to show you some exercises, how to strengthen that area. Specifically, the muscles we’ll be targeting are the obliques. But before we get into that, I do want to note it’s very important… you’re listening to this, like I’ve said, in other videos, you cannot spot reduce body fat okay? You can not spot reduce body fat. Meaning, if I just do a bunch of oblique exercises, my muffin tops kind of not go away. It could strengthen the muscles of your obliques and give it a slightly tighter look. Just because muscle is a little bit tighter than a fat, but it’s not going to completely eliminate it. What you need to do for that is get proper nutrition and exercise regularly. Get proper rest each night. So nutrition, exercise, sleep. I know it’s not the funnest thing in the world to tell you repeatedly, but those are the most important, it should be the cornerstone. Now that being said, you got everything on lock. You’ve been doing all those consistently for a while. We could do some isolation exercises for the obliques to kind of strengthen and tone that muffin top. So we’re going to get into those now.
I’m going to give you three quick ones here. First one we’re going to want to do is a (1) side plank. So you go down here all the way down to the ground. Bring those hips up. Now when we’re in the side plank, you want to first make sure our shoulders, our knees and our ankles are all in one nice line here. Raise the hips up. Squeeze the butt forward. You want to squeeze this area right here up your abs. If that’s too easy for you, you could raise a foot off and hold it there for a little extra of resistance. You would turn over. After a minute of doing one side, you’re going to turn over and do it on the other side. If you can’t quite make it a minute yet, that’s fine. Break it up to 30 second intervals is fine.
After that, we’re going to stay down on the ground and we will do (2) bicycle abs. Now, I see this done wrong very frequently. The best way to do this is you’re going to want to go slow and controlled. If you’re a beginner, here’s a way that you can do it properly, you’re going to take one hand, place it on the ground there. So this shoulder is staying down in this instance as my right shoulder. Cause I’m going to go up with my left shoulder, immediate at my right knee here. So I would go up, squeeze the core, go back down slow and controlled. After I’ve mastered it with two feet on the ground, raised 2 feet, go there and then we can alternate back and forth. But remember the opposite shoulder down, go slow and controlled, especially on the way down you want to squeeze the core there.
And then we’re going to go to a heavier (3) single arm carry. Let’s called it suitcase carry. Now, if you don’t have a 50 pound dumbbell like I do at home, you can find something, a bucket, fill it up with water. Grab a bag of rice, grab your kid by the collar, carrying him like this. I’m just kidding. Don’t do that. 🙂 Go ahead. When you are doing your carry though, you want to square your shoulders up, walk nice and slow and controlled there. Try and bring your belly button in and up. Squeeze your core the whole time. You want to keep these shoulders square. That’s what’s going to work. This is if you’re keeping these square, if we’re leaning to this side, that’s not going to work. And please do not do this exercise. When you’re doing that. (Please see the video) You’re just going to stand up and walk nice and slow. Think about a minute or so down a minute, minute and a half down on one side and then a minute, minute and a half on the other.
And I’ll throw in a bonus exercises. This one’s for more advanced people. It’s a windshield wiper. You’re going to go down on the ground here. Keep that chest elevated. You just drop your feet out to the side here, go down, and then you’re going to use your core. You’re going to flex your core to pull it back into center. Don’t use your hips there. So go down and even think about it. Just kind of leaning with your knees there, and then I’m going to squeeze my core and that’s, what’s going to bring it back to the middle. Don’t use your hips to move it back to the middle. If you’re not feeling that one quite a bit, you’re probably not doing it right. Okay. So just focus on those other three then. So to recap, to eliminate that muffin top, first thing you’re going to do is focus on your nutrition. You’ve got to quit eating as many muffins. You’re going to want to focus on your exercise and you’re gonna want to focus on that rest. That’s gonna eliminate the most body fat. And then once we got those habits down on lock, we can do some isolation for the obliques that is more of that muffin top area. That is all for today. Thank you for tuning into muffin top Monday. I hope everybody has a fantastic rest of their week. Stay strong!
Beaufort Fitness: How To Prepare Yourself For The Weekend
Happy Friday everybody! Thank you for tuning in. I hope everybody has had an amazing week so far. I hope you’re preparing for the weekend to do something you love with the people you love. And today’s video I’m going to go over really quickly. How do you prepare yourself for the weekend? Maybe you find yourself every weekend, that’s the time that you fall off. That’s the time you feel like you’re gaining the most weight. You’re going back into the gym on Monday 10 pounds heavier. How do you prepare yourself for that? On Monday, I did a video about how to recover from a bad weekend. We’ll talk about the preparation today. So we’re going to go through 3 quick easy steps.
(1) First step is actually to prepare. Look at what you got on the schedule that weekend, maybe you have a big family event coming up where you know that your uncle Bob is going to feed you a bunch of burgers. So, and you just can’t resist uncle Bob’s burgers, right? So prepare for that workout ahead of time. Drink some water, maybe eat a little bit less. I’m not suggesting that you starve yourself so you can eat more. Not that binge restrict mentality, but if you do have a healthier relationship with food, you could incorporate some fasting again, only if you have a healthy relationship with food, then incorporate, you know, if you know, you have a big meal coming up fast a little bit and then eat more calories later, also prepare your meals. If that’s something you really struggle with, a lot of people will do great meal prepping throughout the week. And then when it comes to Friday, all their meals are gone and they just wait until Sunday to start cooking again. It makes the meals there, have them ready, have them ready to go. A little preparation will go a long way. I’m sure you’ve all heard “If you fail to prepare, you’re preparing to fail”. Keep that in mind.
(2) Step number 2, schedule some movement. I track a lot of clients’ steps whether it’s my clients online or here at EarthFIT through my accountability app. I can see it syncs up to things like their Apple watches, Fitbits, things like that. I can see their steps throughout the week and initially, when I take on a client, a lot of times, you’ll see, they’ll have a certain level of steps throughout the week and then the weekend comes and they’ll drop. Sometimes it’s drastic. It’s like six, 7,000 steps. So that’s usually the first first thing I’ll address with them is, Hey, let’s boost our steps up. Let’s boost our movement throughout the weekend. And what will happen a lot of times is, you know, we’ll eat a lot of food, we’ll be on the couch. Football’s on everybody that knows me, knows I love football and we’re sitting down all day. We’re not moving. So schedule a workout, schedule some daily movement, schedule a long walk. A couple long walks is actually the most optimal there. You’re going to want to schedule frequent movement. Okay.
(3) Third thing. Focus on your sleep. A lot of times our sleep is all over the place on the weekends. We’re staying up a little bit later. We’re drinking alcohol before we sleep. So we’re not getting that quality deep sleep that we need to really facilitate recovery and fat burning. So you’re going to want to really just try to prioritize your sleep, you know, go to bed at a reasonable time. I’m not saying you need to go to bed at 7:00 PM, but try to get a full eight hours in and think about your sleep and how that affects you. A lot of times when we’re tired the next day, it will mess with our hunger hormones. So we’ll eat, we’ll make poor nutritional choices. And then after we make those poor nutritional choices, it makes us tired so then we’re sleeping on the couch and then we’re not moving. So focus on your sleep.
So those are the 3 steps again, to recap, just prepare, go into the weekend. Look at what you got, look at your schedule ahead. If you’ve got a big event coming up, prepare for it. Schedule some movement in step number 2, you want to get out, move just, don’t be a couch potato all the weekend. And step number 3, think about your sleep. That one will probably go the farthest out of all of these, really think about your sleep and you’re going to get great results. Okay. So if you incorporate most of those, you’re going to see great benefit. Thank you for tuning in today. I hope everybody has an amazing weekend. Stay tuned. There’ll be a video on Monday and everybody, stay strong!
Betsy was skeptical of all gyms, decided to try EarthFIT and she wished she would have done it sooner. Check out her testimonial.
“Before EarthFIT, I have always exercised cardio, yoga, all sorts of different things, but I had plateaued. And when I turned 50, I realized I needed more, I wanted more for my body and brain. I was skeptical about all gyms, which is why I never joined one. And, I just didn’t see the point of it if I could do it at home on my own, I have done individual training. I did the beach body programs with Shaun T the insanity. And I did those regularly and I saw results with them but then, you know, again, I plateaued and I needed the individual encouragement and pushing, and knowing I could do more. The things I thought I could do when I got here, I found that I couldn’t do them or I was doing them wrong the whole time, which I think is why I wasn’t seeing the results that I wanted to see. I’ve strengthened and toned my body and my brain. I was worried that I was going to become feeble-minded and weak as I age. And I certainly feel stronger in both areas. I’ve been doing this almost a year now. And, I, everybody I see, I say they need to come, I tell them my story that I was skeptical about all gyms for 25, 30 years, I never did. And what I’ve seen in myself in the past year has just totally been worth it, wish I started earlier.”
It is important to remember weight loss is a journey with ups and downs. Losing weight is not always going to follow a downward linear progression. There will be days your weight goes up and days it goes down, as long as the long term trajectory is on the correct path, success can be obtained. With that being said, here are five things to consider if your journey has hit a roadblock – Breaking Through A Weight Loss Plateau (Click Here)
Beaufort Fitness: How To Recover From A Bad Weekend
“Today’s Q and A, I’m going to go over one of the most commonly asked questions I get. It comes up almost every single Monday. It’s “Sam, What do I do now that I had a bad weekend?” All right. We’re going to get right into that. Usually this question comes to me in the form of one way or another. It’s “Sam. I went out with my girlfriends, I had a bunch of drinks. I forgot to exercise.”, “Sam, I sat on the couch and baked a bunch of cookies.”, “Sam, I watched football and ate pizza. Now I weigh 10 more pounds, what do I do?”
Well, I’m going to tell you there’s a three-step approach. We need to take your first step (1) We need to forgive ourselves. Okay. Whatever you ate, it happened. It’s over with, okay. Before you were probably feeling really good if you’re staying on to your exercise and nutrition, now you might be feeling a little physically and mentally beat up because you’re not at optimal health. So you’re walking around really thinking about how can I get back in this? And you feel bad. First thing we have to do is break that negative feedback loop. Okay. What we want to do is forgive ourselves. Say it happened. Okay. Remember, you’re only one meal away. One day away from being back to being at your optimal health. Okay. One meal away, one day away from being back on the path to success. Okay. So always take that with you.
Step number (2) We got to hydrate. We want to rehydrate a lot of times when we have things like alcoholic beverages or less than optimal food, it’s going to dehydrate you. So you want to rehydrate, get ready for the week that’s to come.
Step number (3) Stick to whatever plan you’re on, whatever plan your coach recommends to you. Okay? You want to stick with the exercise routine. You don’t need to go out and do anything drastic and cause further stress to your body. So you don’t need to go and run 12 miles just because you had a brownie… stick to it. Okay.
And then if there’s a bonus step, it would be to learn from your mistakes. I’ll make another video on how to prepare for things, big events as the holidays come up, but you can kind of recognize what patterns what’s triggering me to eat a certain way. Do this so you can learn from your mistakes and just better yourself. But again, to recap, you need to forgive yourself. We got to hydrate. We have to stay with our normal exercise routine and then try to learn from our mistakes. Everybody makes them it happens. That’s all right, we’re all human. Just remember you’re one day away from being back on track to being your healthiest self. All right, everybody have a great Monday and everybody, stay strong.”
“Hey Everybody! Thank you for tuning into today’s Q & A. Today, I’m going to go over one of the most frequently asked questions. It’s “Sam, how often should I be working out? How many minutes a day do I need to spend working out? How many hours a week do I need to spend working out? How many days a week should I be working out?” I’m going to cover that in today’s video. We’re going to get right into it… nice quick one for you guys today. So to answer the question, how often should I be working out at point blank? Give me a drum roll, please. The answer is it depends. It really depends where you’re starting from. And now I know that’s not the answer most of you want to hear, but you’ve got to think if you’re starting out from the couch, it’s going to be a lot different than if you’re starting out from somebody that’s already intensely exercising three to four days a week.
Okay? the best recommendation I can give to you to make this specific to you is hire a coach. Tell them your goals, work with that coach. They’re going to prescribe you the best possible program for you. Okay? I’m not going to leave you guys with it depends. Get a coach answer. Okay? I’m going to give you a general prescription for fat loss for beginners and then people that are already training three to four days a week.
So for beginners, the first thing you want to do is you’re going to want to increase your frequency. Okay? You’re going to bring your frequency up with exercise. So you’re, want to get off that couch. You’re going to move as much as possible. So every single day you could be moving for about 30 minutes. When I say move, that does not mean go to the gym and start using every piece of the equipment, you could find beating yourself up for 30 minutes. That means just simply getting out, making a habit out of moving could be walking.
It could be doing some light mobility or stretching things.
So once you get that down and you’re ready for more, you’re ready for better results, faster results. It’s time to increase your intensity by weight training. So you’re going to start to weight train one to two days, maybe three days a week for most optimal results. You’re going to want to go with between three and four. Once you get that habit down, you’re in the three to four range where most of my current clients are; they’re intensely weight training three to four days a week. Then we’re going to add in things like mobility, aerobic conditioning in your off time. A lot of my clients say, Sam what should I do in my off time? How much time do I need spending outside of seeing you in my off time. And simply what I tell them is you need to be doing things, mobility. That’s going to increase your performance in the gym.
You want to work on those types of things, because if we can increase your performance in the gym, when you’re already training those three to four days a week intensely, you can make that better. You can push it more intensely. That’s going to give you better results. It’s going to push you closer towards your goal. So to wrap it up a few things to consider when your frequency goes up, your intensity is going to come down a little bit, meaning you’re not going to go from three to four days a week lifting super heavy than going to seven days a week lifting super heavy, no. Your intensity on those other days needs to come down and vice versa. If you’re, you know, lifting super heavy three days a week, but you want to add more frequency.
And again, that frequency, that frequency is going to come from things like mobility, aerobic conditioning to improve our performance in the gym. So I hope that answers that question for you. If you need any further clarification, feel free to reach out to me. If you have any other questions, message me, leave me comments. I’m here to help you. If you need a coach, you don’t have a coach. You’re not sure. Hey, how often should I be working out? I don’t know what to do. I don’t know what you just said… Reach out to me. You can reach out to Beaufort personal training. We would love to see you at EarthFIT or online wherever you are. We’re bringing it to you. Everybody, stay strong.”
“Hey everybody! Today, I’m going to go over an exercise I see done incorrectly all the time. One of the most popular exercises, one of the most beneficial exercises that you could do from anywhere. That is the Push Up. The most common error I see is people starting out in the wrong position. So I’m going to give you a quick video here, some quick tips on how to get into that perfect push up position. So you could do your perfect push ups every single time.
So you’re going to go down to your knees here. I like to make a T when I start my push ups, so I can bring my hands out to about shoulder height here, make a T (form).
So they come in line with your chest and then simply just fall forward here. My hands are right under my shoulders, though. If you’re doing push ups from the knees, you just stay here.
You could bring those knees back a little bit, kick your heels up to your butt and then go down. That would be a modified pushup. Or if you’re doing any standard push up, just go from the high plank here, hands stay around the shoulder blades. You go down and then press your way back up.
So again, you go from a T position here. So start out T hands, shoulder width apart, bring right to the chest, fall forward, make sure your hands are right under your shoulder blades. You can kick those feet back, or if you’re going from the knees, kick the heels up, go down and then press up as a quick little tip on how to get into the perfect push up position so you’re doing those push ups perfectly every time. And remember you want your hands right under those shoulder blades. I see a lot of people doing that incorrectly. That is all for today. Everybody, stay strong.”
“Good morning, everybody! Thank you for tuning in to today’s Q and A, and today’s Q and A, I’m going to go over how you can stay on track throughout the holiday season without gaining a bunch of weight and still being able to enjoy your family favorite foods.
Before we get into that though, I do have a huge, huge, thank you. Thank you. Thank you. Thank you to so many of you that have been giving me support, asking me questions, showing me love. I really appreciate that. So you know who you are. Thank you to all of you. For all those questions I mean keep coming, I do have to apologize. It’s been about two weeks since I’ve gotten to the Q and A videos, The team and I were out of the office and then we’ve been working on very diligently and hard on special programs for clients in gym at EarthFIT here in South Carolina, and then across the country, the clients we coach remotely to bring them value, make sure they’re staying on track throughout the holidays as well. So if you have any questions, please make sure you’re dropping them in the comments below you’re messaging me on Facebook or shoot me an email. I’ll either answer them directly to you right then and there, or I’ll make a video if it’s more popular topic like today’s topic.
So today’s topic usually gets presented to me in a variety of ways, but more or less it’s along the lines of, “Hey Sam, between December and February, I gained about 30 pounds. How can I not do that? But also I want to be able to enjoy the holiday season. I want to be able to have some of those nice sweet treats on my favorite holidays and enjoy, actually enjoy the time that I have with my family. How can I do all of that? Is it even possible?” So I’m going to give you a few simple steps on what to do so you can have both those things. You have that health and wellness as you’d like and deserve, and you can have those treats that you like.
So step number (1), We have to build momentum rolling into the holidays. What I mean by momentum is, I mean our health and fitness momentum. We want to be in some of the best shape that we can be. Now, some of you may be thinking I haven’t done anything. Um, Thanksgiving just happened since then, I’ve been sitting on the couch. I’m just going to wait till New Years’ do not do that. Okay? A lot of people will do that and that’s where they access body fat goes on. If you can actually get up, start moving, even if you’re just starting your start from square one, you worked out in 20 years. If you start getting that momentum rolling for a couple of weeks, going into the holidays, that is going to mitigate a lot of the fat gain that you have throughout the holidays. And it’s going to keep you a little bit more focused throughout the holidays, which in turn will again, mitigate all the fattening that you have throughout the holidays and some of the damage that you’ve done through that. So step number one, Prepare yourself physically. So get up, start drinking more water, walking. If you’re not sure if you are starting from step one, you have no idea what to do. You can reach out to me and we can help you out. Or if you need to plan, we can help you out there. Okay… on how to get through those specifically with your fitness.
Step number (2), Know that there’s going to be stress, okay. There should be a lot of stress. And what stress will do to people is causing them to act, overeat. So going into the holidays, where there is going to be lots of stress, let’s focus on doing activities that de-stress us, that are healthy for us. So for some people that may be reading, it could be going fishing, things like that. We also want to make sure we’re focusing on our sleep during this time, because we don’t want that tip to compound and make us more stressed out, right? Because there’s gonna be things, family situations, loss of loved ones, things are gonna come up around the holidays that you know, really can bother us and can stress us out. Prepare for that, know that it’s coming and plan accordingly. Okay. If you prepare a little bit, you’re going to be a lot less stressed. So step number one was to prepare your body physically. Step number two is you need to kind of prepare our mind as well for the stress that’s coming.
Step number (3), When the holidays actually approached that big day comes, how should you eat? What should you do? Just follow this simple framework. Okay? Eat your protein sources. So your meats, things like that in the morning with your fats, lower fat though, you don’t want to overdo it still in the morning and at lunch. And then in the evening after dinner, that’s when you can break out the sweets. So that’s when you break up the pies, things like that. A lot of times you’ll have this false belief that if they eat higher sugar foods or higher carbohydrate foods in the morning that they’re going to get up and they’re going to run around, they’re going to burn it off all day. That’s not what happens. We all have that Uncle that eats a pie for lunch and then passes out on the couch, right? That’s more or less what happens when people eat a lot of sugar. And then also what it does is it spikes their hunger. So they’re eating more throughout the day. So the best strategy I can give you on those days as big holiday days that you know you’re new through your family, save the carbohydrates for the evening. And then the next day they’re right back on through whatever nutrition plan you’re on and just keep hammering it out there. So just to kind of recap… and a bonus I almost forgot, hydrate, hydrate that day more than anything. So drink training, drink at least a gallon of water if you’re a male, three quarters of a gallon, three quarters of a gallon of water if you’re a female, okay, you can drink more than that. Females, you could drink a gallon isn’t going to hurt you… You can get by on half it’s not gonna hurt you on those holiday days. If you do that, you will eat less, you will feel better physically as well.
So to recap, go into the holidays with the momentum. You’re just starting out. Start today. Don’t wait until after the new year’s okay. Start right now. Step number two, prepare yourself mentally for the stress that’s coming. Okay. Start enjoying those activities that you find relaxing. We want to keep those up going into the holidays because there’s going to be stress. There is for the majority of Americans right around the holiday. So you de-stress yourself. Step number three, make sure when the holiday approaches, that big day approaches, we’re saving the sweet treats for the evening. Okay. We’re cutting out the carbohydrates throughout the day. You want to save them for after dinner or with dinner later in the evening. Okay. And then make sure you’re hydrated. You’re properly hydrated. If you follow those steps, you will stay on track. I promise you. You’re not going to gain 30 pounds when you simply follow those steps. So let’s get that momentum rolling. Let’s start today. Everybody, stay strong. If there’s any way I can help you, please reach out.”
“Hey everybody! It’s coach Sam. Today I’m going to go over probably the most asked question I get from the moms out there and they say, Sam, “how do I get rid of my lower belly pooch? I had all these babies and now I can’t seem to get rid of this pooch.” Before I get into the correct exercises, they will actually tighten the waistline up. I do want to make mention that if you are over, if you have a very high percentage of body fat, doing these correctional exercises is not really something that you need to be focusing on right away. It will help in terms of functionality during your movements in life, and you can do them, but if you’re really wanting to have a flatter stomach, what you need to do is start resistance training and taking proper nutrition, okay?
Weightlifting, eating healthier, drinking more water. Those are the things that you really should be focusing on first but with that being said, this can help people, especially those mothers that have had children, because what happens is this muscle, the transversus abdominis, which goes around our waist right here and attaches in the back, it can get turned off when mothers are pregnant, because it expands to accommodate the baby that’s in front of their belly and then it will atrophy. And sometimes that muscle can get completely turned off. The mind muscle connection is no longer there. So it’s not really firing the transversus abdominis like I said, it goes all the way around. It’s like, think about like a belt. It’s not the rectus abdominis, which is those bulky six pack muscles. So training this is not going to get you that look in your abdominals. It’s going to give you a tighter waistline, a little tighter belly or on the pooch and it can help out with that lower belly pooch. I’m going to show you two ways that you could easily start to activate your transversus abdominis at home for all those moms out there looking to kind of tighten it up or really for anybody, if you haven’t even a male clients that has never done that. Something that I, when I started doing, I noticed my waistline sort of getting smaller as well.
So I’m gonna show you really quick here. The first exercise you can do is you’re going to stand up just like this. You’re going to breathe all the air out of your lungs. So you just breathe out and you can follow along with me if you’re watching this video. So we breathe all the air out of our lungs, and then tighten your lips up here, it’s going to be hard for me to talk to you and do it, but just tighten your lips up here and then let your belly hang, breathe in all there, still letting your belly hang, big breath in and then as you exhale, so blow, start to blow the air, take your belly button and try to pull it through your spine here. So pull up in and up and you want to tighten it up. And you’re still going to breathe through those tight lips. And you’re going to do this for about 10 seconds. So I’ll hold in and up, breathing through tight lips for about 10 seconds. You’ll start to feel and get a little bit tighter in there. So after you do that for 10 seconds, you can relax and you can rest for a few seconds and then go right back into it. You want to aim to hit that 10 times. So 10 seconds, 10 times through, once you get proficient at that, you’re pretty good at that you could take either a broomstick if you have one at home, or I have a dowel rod here I’ll show you with.
You’ll actually drop down to your knees and we could train it. Same breathing pattern, basically the same thing we did standing up, you’re just down on all force. The reason being this will be more difficult is because your organs kind of create a resistance against there. So doing this bullet, it’s almost like resistance training for this muscle. And then we’re going to use the dowel rod to kind of make sure our spine is staying in alignment. So with the dowel rod, I want it against the back of my head, the middle of my back and my lower back here. Okay. There might still be a little arch you could be able to figure hand through right there, not a problem. As long as it’s against those three points of contact, you’re going to go down on all force and then we’re going to do that breathing pattern again.
So we go down all force, make sure it’s staying against those patterns. We’re going to do the same thing. So let all the air out of my lungs, breathe in with close lips, letting the belly hang. And then as I exhale, pull in and up tightening up that core. Again, you would go for 10 seconds for 10 rounds. Once you get proficient at that, and you’re able to do that pretty consistently, you should be ready to start incorporating actually using your TVA, your transversus abdominis in regular core exercises, which I can explain if you have more questions on that, that’s more advanced and I could go through that in this video. You could start to do that as well.
So just to recap really quick, if you have a high body fat percentage, start with the basics, don’t… you could do that breathing the standing one, but don’t really put as much emphasis on it as you should with eating properly exercising regularly, getting plenty of water in and proper sleep. Things like that are going to give you more benefit than that. If you have been training and got those things down then you’re still noticing their belly pooch, try out that standing vacuum hold, and then you can go down once you get good at that, with the stick on your back, broomstick, whatever you have at home to those holds right there, that will actually tighten up your waist to get us not gonna make you blocky. They’ll tighten up your waist, working your transversus abdominis. Thank you to everybody that’s asking me questions as always. If you have any questions, feel free to drop a comment below. I love to do a video and answer them for you. Thank you all for tuning in this Saturday. Everybody stay strong.”
Beaufort Fitness: How do I make that booty bigger?
“I am going to address a topic today that I get asked by a lot of the moms I train, they say, Sam, how do I make that booty bigger? What do I do for that? I’m at home a lot with my kids, I don’t have a lot of time to get to the gym. So here are 3 exercises and a quick little exercise routine you could do to get that booty a little bit more shaped up the way you want it.
So you’re going to go squat first. You’re going to squat. You do 20 squats. Okay. After squats we’ll go down to the ground. We’ll do a glute bridge. So we’ll just go straight up, hips up. I’m squeezing my glutes here the whole time. If that’s too easy for you, raise one leg up. As you come up, bring that leg down, squeeze. You’ll do 10 then on each side, just like that, squeezing the glutes. And then we will lunge, nice simple lunge here. You can either step forward and back like that. You could step backwards or… go forward and back without stepping in between, you will do 20 on each leg of that. Go for 3 times. And those booty should be on fire. They should be built up.
That is today’s question that I answered. Leave a comment below. If you want to see any of your questions answered or message me on Facebook.”