“Hey everyone! Cory from EarthFIT here. It is January 2019, good time for a challenge so I’m going to have for you guys the Squat Challenge.
The goal is that for 5 days in 1 week you’re able to get a hundred body weight squats in one day. So the progression with that, you want to start out with 3 sets of 15. And then from there, you know, work up to 3 sets of 20, and add another set: 4 sets of 20, so you already we’re at 80 and then you can work up to being able to do 2 sets of 50 or maybe even a hundred squats straight.
So when you do the squats: we are doing 100 squats. I don’t want you to just go as fast as you can, half way down, just to bust out reps, so make sure that you’re going all the way down, the chest stays up and you set your hips back behind you, watching the knees here (please see the video). The knees are going to bend and the hips are going to go back behind you, so you’re nice and controlled, going all the way down, all the way up. That’s what it should look like from the side if you’re doing the squats, and then if you look at from the front the knees have to be going the same way as the toes, so you don’t want to go super wide and let the knees cave in… we want to bring your stance in a bit, flare your toes out slightly, make sure that your knees are passing, or going the same direction as the toes, so nice and controlled. Start out where you are at wherever you’re at: 3 sets of 15, 4 sets of 20, whatever it is, then be able to work up to doing 100 squats everyday 5 days a week.”
“First of all I want to thank the host for allowing me to spend few minutes to discuss the bio charger.
It’s one of the latest biohacking recovery technology. We are very excited to present to a group like you because you know more than most about recovery and just before we get rolling out of curiosity how many folks in the room have some familiarity with cryotherapy? How about compression therapy? And how about light photon energy or cold laser?
Those are all newer technologies that are finding a place into not only the athletic arena but in just helping people in general health and wellness. We’ll talk about how those compare in a minute.
Really the conversation today starts with cellular voltage. I keep go through probably 10 slides about ATP and TMP and mitochondria and all the things, that form of energy in ourselves but if we just take it 60,000 feet and say what happens if you have optimal energy or optimal voltage within a cell?
So first of all, just some basic 9th grade science water which represents about 60/70 percent of our cells cannot absorbed oxygen without the presence of voltage. So zero voltage is a dead cell. Optimal voltage which is arguably between 60 and 70 millivolts that can be measured on the inside of the cell allows a high concentration of a oxygen to be absorbed. In a nutshell, when you can achieve optimal cellular voltage, two things happen:
It starts a chain reaction. One is better uptake of nutrients so we can eat all the right things but our cells are not absorbing them if they don’t have the right voltage to turn that into ATP.
Second thing that happens which is critical importance of critical importance is detoxification at the cellular level so getting rid of the bad stuff. You put racing fuel in your gas tank but you got sludge in the bottom you aren’t going to have a peaking performance vehicle so if we look a little bit more closely at once you’ve achieve optimum cellular level, you’ve got good uptake and detoxification the next thing that happens is it begins to reduce inflammation.
Inflammation is a huge factor in sports and recovery but it’s also the number 1 root cause of the top 10 death causing disease in the US today so it’s a big deal.
Inflammation is a root of a lot of bad stuff happening in the body so to be able to reduce that… and by the way, when you increase ATP production you diminish oxidative stress and free radicals. So if you imagine a seesaw, the more ATP the less oxidation and free radicals, vice versa if you have lower ATP count.
A strengthen immune system is a by product and this is kind of an interesting. It’s one of these things that its hard to quantify and describe but an elevated sense of cognitive ability. There is an absolute impact to your memory, your mental quickness, your attitude when you have achieved optimal cellular voltage.
So those are all good things and then obviously it boosts circulation as well. Now if you look and have reduced less than optimum cellular voltage which most of us have, we’re not at an optimal level. It works in the other direction so it begin to deteriorate – you don’t feel as well, you don’t have energy, you begin to get sick, and you know a death spiral basically.
So if you believe that one of the keys to health at a cellular level is peak voltage, have an optimal voltage then the question becomes how do we get it? How does our body get that voltage? How do we achieve optimal voltage in the cells?
We know what to do with our cell phones. It’s not quite so easy with our cells but there’s an answer and the answer Is that there are these invisible magnetic and or light or other types of energy field so that are in our presence that are actually what provides that voltage to our cells. And if you look initially at the earth’s resonance/ Schumann’s resonance, we talk about some of the types of subtle energies that there are, we talked about a little bit earlier pulse electromagnetic fields. There’s another a visible light component photonic energy, red light therapy or infrared therapy that’s a subset of the visible light spectrum that we’re representing using the bio charger so you get a more rich broader spectrum of light energy. You have basically frequencies in harmonics which are equivalent to radio waves and then you have high voltage and the combination of those energies transmitted the right way can recharge our cells. So when the right set of frequencies of harmonics are combined with the right types of energy and the right power density, you can affect every cell in the body not just on the outside, frequencies and harmonics enable you to penetrate the entire body.
Why don’t we have optimal energy today without having to have a supplement?
First answer is our modern lifestyles are much different than they were originally when you’d walk around outside for 5 hours a day and bare feet under the sunlight which wherein now if we’re in sunlight we covered up from it. You don’t have crashing waves or negative ions present all the time. You’re not under lightning and lightning storms and you are not rounded to the earth’s natural magnetism so if you want to take and restore vital energy you can go outside and do those things. Go out to nature and it will restore it but most of us don’t have the time in our busy schedules to do that.
The other factors are toxic environment. Obviously, there’s stress but the food that we eat and the water that we drink is not necessarily is as healthy as we like and if you look at just ton of our environment overall – a lot of stress, a lot of other types of a EMF waves and interference that is out there that can throw you out of balance. So the beauty of that is that aside from a naturally provided energy is that we just talked about, there’s technology, technological examples that are helping to restore subtle energy within the body. Some of you may have been familiar with Nikola Tesla. Aside from the car, he was the first person to really identify that you could transmit energy wirelessly and that was way ahead of his time. It’s interesting there’s a story they ask Albert Einstein what was it like to be the smartest guy in the world and he said ask Nikola Tesla. The guy was way ahead of his time. There’s also a gentlemen from originally I think from San Diego – Royal Rife who was at a turn of a century who start curing cancer and so the American Medical Association shut him down using radio waves and frequencies.
So likewise you all probably familiar with Ten’s technology been around for a long time, PEMF we talked about and different forms of light technology. What we envisioned, we being the company advanced bio technologies was to be able to help Jim Gerard who is in the back of the room there and strongly suggests you get a chance to spend a couple minutes with over the next couple days.
He is the original inventor of the BioCharger and spent 25+ years studying Tesla, studying Rife, studying these technologies and I want him tell you more about it but he did a lot of research and a lot of experimentation before we got to the point where we release and introduce the BioCharger.
So what the BioCharger is a way to take the most valuable resource that we have which is our time and compress it into a very short period of time roughly 10 minutes 2-3 times a week and it will replenish and restore your cellular voltage to the optimal levels. We’re producing those 4 types of energies that I mentioned but being controlled by software. The granularity, the repeatability, the accuracy in our ability to specify different frequency… all the parameters that determine where these energy goes and how it’s being used. You know our cells for example all have a different resonance. They all have resonance but no 2 are the same. If you can produce a strong, rich, broad set of harmonics and frequencies that encompasses the full range of the resonance in our cells, you’ve essentially affect that every cell.
So the BioCharger is the most efficient and effective way to help restore that cellular voltage. There’s a few other components that (I won’t go into now but we believe that there’s a lot more once we get started that could be done and so we built out cloud infrastructure and we built out every BioChargers connected via the internet to the cloud so that when there is a new recipe which is an energy frequency program that’s designed for specific indication no matter who develops that, we test it and we put it in the cloud so all customers have access to it. So when Ken is looking for you know something for nerve damage for one of his players and he doesn’t have a recipe for that on his system already he could go to the cloud to a search, find one that works, download it and you’re off running down on that recipe. If one doesn’t exist, we have a team that actually does the research to find what the relationship is between which your client to solve and the frequencies that are associated with it so this is all science based. We’ve got hundred of systems installed around the world or 14 countries outside the US and we have some marquee customers that we’d love to share with you, couple the top surfers in the world. We have the olympic gold medalist, Erin Cafaro who is a huge advocate. You know, Ken and the Diamondbacks started using it years ago, we’re now at the Braves, and hopefully after this event we’ll have a chance to talk to you more about it how this might be helpful for the teams you are associated with but a good group and more importantly I think if you look at the orientation this system and where it started and who was buying, and bringing in were practitioners. It’s an alternative healing folks that we’re looking for new ways to overcome some of the chronic diseases that we face today. So it’s steeped in a lot of history, the technology took the legacy technology that were available through Rife, Tesla and some of these other geniuses but we also overlay today’s technology to be able to take advantage of it and bring it through fruition.
One of the other things that I’d say is that we’ve got 2 systems here today and we’ll have them through end of day tomorrow. We’re going to set the second system is set up in a room around the corner here so a little quieter and it’s kind of a nice setting so I would encourage and invite any one all of you to try few sessions a day if you can and notice what you feel. Call it subtle energy sometimes it’s not so subtle but it’s a pretty amazing technology. We appreciate having the chance to tell you a little bit about it. We look forward to your feedback and how we can perhaps work together in the future and answer I’d answer any questions that you might have. Alright I guess that does it. Well thanks very much.
There kind of 2 warnings just that are practical one is no pacemakers or insulin pumps or electro mechanical device. You want to start at a 6ft radius and work your way in and the other is folks that have a lot of toxicity in them especially folks with lyme or if people have parasite issues or you know just a toxic body they wanted start very slow so you do 1 session and wait a couple days and see how you feel because it does absolutely accelerate detoxification. I could tell you we’ve seen, we hear stories every week and a lot of them about and keep you up late or where people got their life back and if you have had opportunity to see some of the things that we’ve seen with bio charger and how it’s affected people’s health that were in a pretty bad shape you know you’d have no question about how it can be effective to help athletes in a recovery.
Cost- $12,000 and there’s a two-year parson waiver warranty. We have full customer service software updates access to the cloud, unlimited access to the recipe library are all part of that…
So first of all we work with a couple great financing companies that concentrate on alternative and Nick Mick is one of them who if you’re chiropractor you probably know who they are their insurance company for chiropractors so it’s great financing most of our customers will charge either something somewhere on the twenty to thirty forty dollars a session or sell a package of sessions or do a monthly fixed fee for it and a PBM example we have a chiropractor up in Charlotte Michigan Dr. Rouler who if anyone knows where that is it’s in the Spitz in Michigan. He started out so look anyone who wants to use a bio charger $50 a month flat fee I[‘m gonna have it available three days a week and I’m gonna have my assistant here and log you come in and he has seven chairs around that around the bio charger and runs one recipe only this first month you get eighty people. He now has four hundred people a month signed up to this step so his ROI you know is like 2 weeks for a paid ad but the reason that that many people in that number is wrong is because the word gets out people get you know it’s all it’s all about results they’re getting the results and you’ll see that too when you’re bringing in a lot of times some when we don’t recommend give away free session so might let somebody have a session but have them by a series of sessions or you know for two weeks they do two or three times a week for 2 weeks they’ll be believers and you won’t have to ask me to come anymore they’ll be asking you.
The other week when I was listening to a podcast a certain ad came on and I instantly knew who was talking and was intrigued. The man who was talking was Joel Salatin who is the owner of Polyface Farms in Virginia. They are a meat producing farm that only produce the highest quality of meat. I knew it was him because I have seen him many times in documentaries as well as read many Michael Pollen books where he is quoted. In this advertisement he was talking about the difference in taste between free range grass fed beef and feedlot beef. In the quick time that he had to talk during this ad he mentioned that since the cattle on his farm were actually moving around and getting exercise that his cows meat was more moist than feedlot cows. This not only made sense to me because muscle is mostly water but also sparked an interest in me to finally find out what the real nutrition difference is between grass fed beef and the cheap feedlot beef. I have always had the idea in my head that grass fed is better for you because it is more natural and typically things more natural are healthier but I had no evidence to back that up besides that. I want to share with you guys today what my findings were and help you guys out on the path to the best versions of yourself.
First off, if the beef that you are consuming is considered organic this means that antibiotics can only be used in a case by case basis and not as a preventative measure. This also means that growth hormones were not used while trying to fatten up the cow for slaughter. If you are eating cows that have been pumped with antibiotics for most of their adult lives that means those antibiotics are going into your body from them. This is up to you to decide whether that is best for you or not. What cows are eating has a huge effect on the nutritional value of the beef and one of the major differences is fatty acids. Grass fed beef contains less monounsaturated fat than grain fed beef. In a study done in 2014 which examined the fatty acid difference in grass fed and grain fed beef, they found that there was about a ten percent difference in levels of monounsaturated fat. The grain fed having more of it. The prevalent difference in grain fed versus grass fed when it comes to fatty acids is omega 3s. Grass fed beef has three to five times more omega 3s in it than grain fed beef. This is hugely important to the healthiness of your meat because lots of us are taking supplements to get more omega 3s and it makes me think about if everyone ate grass fed beef would you need a supplement to get more omega 3s. Lastly it was found in some studies that grass fed beef had about twice as much CLA as grain fed. CLA is short for conjugated linoleic acid. CLA is known to help people lose fat, maintain muscle, and can even help control type two diabetes. Again many people are taking supplements to get more CLA in their diet but if they ate more grass fed beef this issue could go away. Grass fed beef has also been shown to have higher levels of Vitamin A and E.  These vitamins are a crucial part of our diet and the more we can get from our regular diet the less we will have to take vitamins and other supplements.
So from my investigation it seems as though grass fed beef is certainly more nutritious and should be your go to if you have the means to shop for a bit more pricey beef. The “its too expensive” argument is always what I hear when talking about grass fed beef. It is going to be more money but if you value your health and have the means to buy grass fed beef without drastically changing your current lifestyle then I think it is a wise decision to pay the extra money and get better quality food. Plus for example if you are getting all the omega 3s you need from the beef you are eating then you could stop buying supplements and just spend that money on better beef. This could be true for other nutrients that you will be getting more of as well.
On the other side of fear is usually where all the magic happens.
On numerous occasions over the years I have had a client come up to me a year or so after they started training at EarthFit Body-Mind Transformation Center and by that point they had lost 20-30lbs, they were leaner, stronger, had more energy were feeling amazing and they would say something like “you know… I almost turned around when I was on my way to do the initial EF fitness assessment but I didn’t and I am so happy that I didn’t.”
It’s amazing the transformation that can occur when decisions are made based on love of self rather than fear.
“I am so impressed with the progress I have made Since starting EF a year ago! My strength, stamina Balance and weight loss have improved significantly. I was hesitant to start EF because of my age and wish I had been braver years ago. I wonder if you ever considered trying to encourage the 65+ age groups to NOT be afraid of starting this more rigorous fitness routine. Have thought of presenting talks on the benefits as well as stressing the close attention and supervision to avoid injuries given by the coaches.
Just a thought and an opportunity to say thank you for the joy I feel at age 76.”
You have the power to change the world. Use it to make a difference. Here’s Alyssa’s story…
“Hi Ian! This is a long message so be prepared
I’m so excited to be coming home next week after being gone for a month and getting back into the swing of things! I wanted to tell you though that since many of my friends and family up here in Michigan haven’t seen me in a year or so, obviously they haven’t seen me since making some big life changes…..like getting healthy, getting strong, and losing 60 pounds!! So I have felt like an evangelical preacher about EarthFit, the things I’ve learned from all of you, and the importance of being healthy. You all have changed my life and I love sharing my story!
In particular though, I want to tell you about my best friend from high school, Heather. She has been very overweight since I’ve known her and has had a lot of health problems (Behcets disease, chronic migraines, asthma/allergies, and more). She was also just in a really bad car accident on Fathers Day of this year. She was told she suffered a concussion and two herniated discs in her back along with major bruising and trauma all over her chest, arms, and legs. She also had “unexplained” swelling in her right leg that they never did really figure out. She has been to all kinds of doctors and they have done all kinds of scans. Her CT scan report even said she had possibly suffered from a stroke after the accident. She’s been having memory loss, bad anxiety, depression, and just all around not in a good place since this happened.
On July 7th Her family had a surprise 40th birthday party for her while I was here, which unfortunately she spent half of in the bathroom throwing up and being sick. (I think I told you that I used to be a nurse before I had kids, so with having my medical background, and knowing what she had been through with the accident, I was really watching her.) She and her family kept saying it was the concussion that was making her get sick to her stomach like that since the accident. This is a picture of her and I when she first got to the party
To be quite honest, I didn’t believe them at all. She came into the room happy, surprised, talkative, social, and fun like I’ve always known her to be. But then I saw her sit down at the table, eat a giant greasy cheeseburger and French fries with two large coke refills and put at least 6 prescription drugs in her mouth all within the first hour. 30 minutes after that she could barely stand, was flushed pale white, sweating, and in the bathroom throwing up. I could plainly see that It wasn’t the concussion from weeks earlier that was making her sick…..it was the food and the drugs she just poisoned her body with that was making her sick.
While we were sitting at the table before she got up she was taking a lot of interest in knowing what I had been doing to lose the weight and to get feeling better. She saw me last year when I was just miserable and couldn’t believe how much healthier I was. I could tell she was open minded and was ready to hear how maybe she could change her life too…..but obviously I wasn’t going to start my preaching at her birthday party, while she’s eating junk food, and then certainly not once she got sick!
So anyway, I saw her a couple of days later when we went to her house and when we sat down at her table she just instantly started crying and said “I don’t want to live my life like this anymore. You are proof to me that I don’t have to and that I can change things. Tell me what I can do. I need you to help me.” I felt so sad and thankful at the same time. So sad that she felt that way yet so thankful that I had been there, in that same place, but made the decision to walk into EarthFit, find you and your staff to help me and to guide me, so that maybe now I can help my friend so that she doesn’t have to feel that way anymore either.
We sat there that afternoon and I made her watch The Magic Pill movie with me and then I also told her about your superhuman workshop and had her watch the Wim Hof video. I had her watch his techniques on the video and we practiced together as well. This is a text I received from her yesterday
She finally had a brain MRI done as opposed to the previous CT scan. The results showed no signs of concussion, no signs of stroke, no signs of trauma. This is completely against what the other doctors have been telling her for a month now. She does have mild white matter disease which is likely causing her memory loss and migraines though which really upset her.
I told her though, the great thing about white matter disease is that the reason you have it is because of your obesity so you know why you have it…..and the best part is it can be reversed on your own without any medical intervention with a healthy diet and exercise! It’s curable!
They also finally figured out what’s going on with her leg….cellulitis! Now, why doctors took a month to figure out that an overweight person has cellulitis in their leg I’m not really sure but, that’s why I don’t want to work in the medical field anymore . Anyway, again, I told her cellulitis is treatable, caused by being overweight, and completely preventable with diet and exercise.
SO….very long story short…..everything that is making her feel awful? SHE has the power to fix and take control over. Just like YOU taught ME!
I obviously don’t know much of anything and my path to health and wellness has been short and is just beginning, but if even just a small part of what I learn can help someone else, my journey will be a success. I of course want to be better for myself, but making others around me better in the process is an equal reward
So this whole message is basically just to say thanks. Thanks for caring enough to help others. Thanks for sharing your knowledge. Thanks for being you. Thanks for making me a better me. Thanks for making me able to help my friend. You’ll never know how far your helping hand will reach! I appreciate you and my entire EarthFit family. I sure miss you all and can’t wait to see you later next week!!!
Beaufort Health and Fitness: Neck and Shoulder Program
Hey! What’s going on? Here’s a video that will help you reduce neck and shoulder pain. As you can see the neck and the shoulder are connected so a lot of times they are affecting one another and there’s a lot of muscles, tendons and movement going on in these areas and if you are not moving properly, it can exacerbate the issues. So, what we are going to do is we are actually going to hit every single joint across the neck and the shoulder to increase mobility proprioception and activate the muscles that you might be missing, stretch some of the tight muscles, strengthen some of the weak muscles, and then therefore eliminating pain just through movement and a lot of times that’s all it takes just activation of these movement patterns.
So we are going to get started right away, we are going to start in the neck and then move into the shoulders.
The first thing that we want to do is now stand with good posture. We are going to raise our shoulders up. Open our arms, get into our normal anatomical position, drop our shoulders and now we should have good posture.
And we are going to start with 4 repetitions of each movement.
Now the first one is going to be neck side to side so we are moving within a good range of motion that feels comfortable and each time you can increase the range of motion slightly. And now we are going neck, chin to chest and head back and as we raise we are not pushing back, we are kind of pushing up and back to stretch the front of the neck.
This time we are staying in this position, the only thing that is moving is our neck and we are going ear to shoulder back and forth. And as you do this, I want you to start focusing on your breathing , breathing through the nose in through the mouth.
And now we are going to turn our head to the left, bring our chin down to the shoulder and all the way across and repeat… and Relax.
Now we are going to do full neck circles all the way around in every aspect, think about your neck. Go nice, slow and controlled, still breathing and now change directions for the other side. Reconnect with your body, use this time to think about all the joints. A lot of times it’s just a lack of mental connection to activating these muscles.
So now that we have loosen up the neck, we are going to start to go into the shoulder that’s also connected with the neck.
So we are going to bring the shoulders up to the ears, forward and then backward all the way. (Big shoulder rolls and deep breaths in) And change directions…
Now we are going to raise the arms straight up in the air and reach as high as you can, deep breath in, exhale and reach even higher, reach and extend the arms as high as you can lifting the ribcage up. And now from here, we are going to drop one hand down and reach out far to the side and now we are stretching the lats that connect to the humerus there and now we are going to reach the other side and again deep breaths in… fully stretch the lats as far as you can. If you can, try to even feel the hip to get the whole chain. This is going to help loosen you up for the next one that we are going to do here.
And now we are going to interlaced the fingers and we are going to go back and forth, stretching a little bit deeper to the shoulder and the scapula here, we get range of motion in the shoulder that you might have not done. What you can do actually is gently push back with your head if you can get into that range of motion as you pull the elbow into the head. And just from this point right now you should start to feel all the joints loosening up.
And now we are going to do single arm circle and we are reaching up and turning the hand as we rotate looking at the fingers. We are looking at the fingertips here… really reaching down, back… now change direction thinking about all the movements, thinking about your shoulder if you are doing it correctly you should start to feel a burn in your shoulder, that’s the tendons and the muscles that we are working and having been used in a while. Now we are going to switch arms, forward arms, again we are reaching up, forward, down and back… changing and rotating the hand as we do it. (Deep rotations). Change direction.
Alright, the next thing we are going to do is take a deep breath in, you are going to open up your arms wide, you are going to spin and rotate the shoulders back come in and then back into a big arms circle, rotating the arms backward, bringing the palms up and in and back around.
Now we are going to do both arms, big circles… change direction. You should really start to feeling this in the shoulders and the neck.
And now we are going to gently slap the body and now opening up the arms, using the scapula think of your scapula as you do this. Alright, we are almost done.
Here the last few we are going to do. Arms straight up in front of you, now you are going to raise them up and down using the scapula as you raise up and down.
And now elbows to 90 degrees, open the arms up and down.
The last one like you are pulling a band behind the back and then you’re going to squeeze the shoulders together as you pull back so let me show from the back we are pulling, squeezing the shoulder back and again pulling, squeezing the shoulders back one last time.
Alright, so there you have it. Now, we just activated every joint in full range of motion. You should feel loosened up, you should now have more increased awareness from the brain to the muscles around your neck and your shoulders. So, there you go eliminating pain the first step is just getting the body moving in the right scenario. So this should help you eliminate pain for your neck and your shoulders. It’s recommend that you do this daily for at least 3 weeks to see real results occur because it takes that long to make the neuro connection for these muscles if they have not been activated previously or for a long time.
So, this is Ian Hart. I hope you enjoyed the neck and shoulder program and I’ll see you on the other side.
I find that almost everyone can benefit from increasing their thoracic mobility.
As sedentary lifestyles, cell phone addiction and toxicity/neurotoxin issues increase, it creates a perfect storm for poor posture, rounded shoulders (Protraction) and humpbacks (hyperkyphosis) and tight thoracic spine (midback).
The implications for this are beyond what most people might think.
If your posture is suffering then your thoughts will suffer. If your thought are low then your will feel low. If your posture is poor then your mechanics will be poor. If your mechanics are poor then you will end up in pain or injury at some point.
Do everything your power to maintain, improve posture and prevent the hunch back and a tight thoracic area. Here is a simple program that you can do to increase thoracic (Mid back) mobility. This will also improve shoulder function as well as the way your thoughts are processed.
I created a video for you as a solution.
You can do this pretty much anywhere.
If you don’t have any of the equipment handy, you can do the exercises that do not require any equipment and still get amazing results.
“The first movement that we talked about was the squat. Now I’m going into go into the second movement and once you start to learn how the body moves you will understand how to put these exercise in specific orders, but the first movement that we talked about was the squat, so we talked about sitting back on the heels, keeping the body straight, squatting properly. Now, the second movement I’m going to go into is a push up, and a push up is a pressing motion, so you could also do the reverse of that which would be on a bench pressing up. It’s a different modalities, there’s different aspects to it. Before someone does a press they should learn how to do a push up, and so let me explain what a push up is and how to do it.
First off, before you actually do a push up on the floor, you need to have the strength to be able to lift about 70% of your body, because when you get in this position, you are lifting roughly about 70% of your body so when I go down and I press up my chest and the muscles supporting it, the synergistic muscles have to have the force, the strength, to be able to move 70% of my body weight. If I can’t, the best option is to do it on an incline so you might have seen somebody doing wall push ups so where they are actually on the wall in a slight incline right like this (please see the video) where they get their body on an angle and then they do push ups. So, what you can do in that situation is, for example, put your hands on your bed and this will increase the incline and take the percentage of your body weight off. For example, if you increase 10-15% now you are decreasing the amount of bodyweight that you are using to press up and this is how you get stronger so you start on a high incline and then you start to come down. So you can start on… say your kitchen counter doing push ups 15-20 reps. If you can bang out 3 sets of 15-20 reps very easily then you are able to decrease the incline. So I would suggest about 10% each time you can do this on your stairs, right.
The other option that we have which is not great especially as you know we specialised in back pain relief is doing the knee push ups. Now the knee push ups is in this position but what we find is that most people end up sagging the butt and in this position that’ll be putting a lot of stress on the lower back so as long as it is done properly where the spine is completely straight, we can squeeze the legs together just to make sure we are stable, a lot of people end up crossing – this is not good. We want to press the feet together and then straight up and down and now this is taking a percentage of our body weight off the movement pattern.
So, the key here is that you have core strength. Alright, so the base of support for the push up are your toes touching the ground and your hands touching the ground. Your base of support is whatever touching the surface that is supporting you and the area in between. So, if you notice, in a push up the base of support are my toes and my hands, now everything in between has to stay solid and strong, if I don’t have the core strength I’m going to sink down. And this is where planking comes in, right? I can just stay here, tighten my abs and strengthen myself by doing that, but the back program which we have is what we have people start off on the base level to strengthen the area around the hips, the pelvis, and the lower back.
Once you are strong enough to get in that position, what I would recommend is doing 3 sets of 15 reps of push ups and getting to that point. And then you can start to make things hard on yourself, you can decrease the base support by bringing your feet together, your hands together, you can start to go on to a decline so I can put my feet up say my feet go up on a window seal here. Now I’m slightly declined and now I have more of my body weight that I am pushing up and so then you can start to play with exercises.
So the second exercise that we are talking about here is a pressing motion, specifically a push up. If you are unable to do push ups, you can also do a chest press: that is laying on a bench, you can also do laying on the ground with either two dumbbells or a barbel. It’s the same motion just you have a base of support now on your whole back and it’s not as core intensive.
Alright, so there’s the second exercise – the push up. We’ll go to the next one here in a second.”
The next exercise that we are talking about is the opposite of a push up, the reason why I say the opposite because there is antagonist and agonist muscles, and they’re the opposing muscle groups. So we did a pushup, now we are going to do the opposite which is a row. Now, doing this back to back is not always the best if you are just starting out because you are going to fatigue the muscles faster because when we talk about each movement, we’re talking about the working phase so when we do a pushup, we are using the chest but on the downward motion we are actually decelerating using our back and then when we come and do a row we are using our back muscles as well. So all these exercises that I’m showing you are the largest muscle groups that we are using in the body, and this is the best way to start of any exercise program unless you’ve been injured, and you need to start even more basic than this. But for the most part everybody can start of with these movements.
So, the third movement here is a row. We’re starting off: body straight as a boar;, this is a TRX row, again, it doesn’t have to be a TRX. Any tool can be used to do these movements. It just comes down to how much force, muscle force that you want to use to create the intended result. Alright, so the intended result here for me explaining to you is to get you to move correctly, then based on where you want to be you can decide how much weight you need to move, how many reps, how much volume you are doing, how intense you do it…
So when we do a row there’s a few grips that we can use. We have pronated, we have supinated, we have neutral grips (please see the video). So here I’m just showing you neutral grip position, we are going to pull our elbows in 45 degrees, notice my neck and my spine are in alignment and I’m doing a slow controlled movement like I’m bringing a bar to my chest. Say these TRX were stuck together, the handles were stuck together and I was bringing a bar to my chest and going back.
This exercise is very basic, very simple. You can incorporate 2 of the exercises that we’ve just talked about, so let’s go over that. The first exercise that we talked about is the squat, so now watch this exercise as I incorporate the squat to a row:
Come up and then row.
Now why would I want to do that? Well, I want to do that for a few reasons.
One, It allows me to go deeper to a squat yet more hip mobility and on top of that if you can see I start to breathe heavier so now this is what we called compound exercises. I started to use my legs, the largest muscle group in the body and my back the second largest muscle group in the body.
So as I do these exercises, my heart has to pump blood to my legs because it’s working and blood to my back so now my cardiovascular starts to activate and I get twice the amount of energy exertion which burns twice the amount of calories and this is where you can start to get an efficient workout. For example, at my facility here (EarthFIT) we do about a 30 minute workout and get better results than most people are doing anywhere, going at like an hour a day because it’s designed specifically for the most efficient, but we have a methodical process for building the person up to this point. So someone would never come in to our facility and start of with a squat to a row because we want to make sure that they’ve done numerous reps of the row and they’re proficient at it.
They might do a wide grip row one day, they might do a close grip row the other day, they might do supinated and they might do pronated. Until they’re proficient at that and they can go even further right now we spoke about the pushup when I’m on the floor Im doing about 70% of my weight. Well, as I move forward I’m now lifting more and more of my own body weight to get this row so, if I go parallel I’m almost lifting my full body weight right now. So I weigh about 180, so I’m rowing up at 180. When I come back here, I’m probably using about 60 or 70 lbs now. If I stand up even more really nothing is happening so this is just very basic, this could be a good starting point for someone who’s very weak just to get the thoracic spine and the scapular moving, those shoulder blades moving, and then continue to move forward and start to increase your strength that way.
TRX is a great tool because you can take it anywhere but you can use the cable row machine which are typically at every gym, but those are mainly the two main tools you’re going to see, which is a TRX and a cable row. Sometimes you’ll see they have the hammer strength rows where you actually put the weights on it or you can use dumbbells where you’re getting to the deadlift position and a row which is going to leave me into my next video.