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 road to your dreams isn’t always easy to navigate, sometimes dotted with mountains to climb, obstacles to overcome—and hard, mind-numbing times that will make you feel like quitting. Just remember this if you get lost along the way: Anything worth having doesn’t come easy. So don’t turn back around. Don’t give up.
As you work to achieve your most ambitious goals, push yourself to keep moving forward with these top 10 Beaufort Fitness Motivational Quotes.
1. Give this world good energy. Work on your weakness until they are strengths, and work on your strengths until they are second nature.
2. We don’t grow when things are easy; we grow when we face challenges.
3. Instead of starving yourself, starve the negative thoughts that say you can’t lose weight in healthy ways, and feed the positive thoughts that say… YOU CAN.
4. Time is a created thing. To say “I don’t have time” is to say “I don’t want to”. Failure will never overtake if the determination to succeed is strong enough. Make today count, no excuses.
5. Don’t let the scale define you. Your bodyweight is no reflection of who you are, your strength, your intelligence, your kindness, your beauty, or your worth. Be active, be healthy, be happy.
6. Fad diets can change your weight. Working out can change your body. Fitness at EarthFIT is not only about weight loss; it’s about developing strength, power, speed, endurance and stamina.
7. The body is designed to move, and it is designed to move a lot… Don’t let injury deter you from continuing to workout and don’t let the thought of injury create fear in your mind so that you don’t exercise or decide to join a training program…
8. Health is not about the weight you lose but about the life you gain. Learn to enjoy the process, not just the outcome.
9. Life doesn’t get easier and more forgiving. We get stronger and more resilient.
10. Do not let your fear hinder you from what you are capable of. Today is your day to start fresh, to eat right, to train hard, to live healthy, to be proud.
Now stop competing with others. Start competing with yourself.
Find your passion, life purpose, and take action.
Nothing is above or beyond what you can achieve and at EarthFIT, we will coach you through everything you require to achieve your goals.
“Hey! What’s going on? Since we are in full blown flu and cold season and I have people asking me all the time every day what to do to prevent the flu but also to recover from it and getting congestion and phlegm out of the body. So I’m going to explain to you now some of the best natural ways to help recover you from the flu and also to prevent it during the winter season because let’s face it, that’s the time when most people are coming down with illnesses, colds, flu, etc.. And so I’m going to break down what and why I do certain things and so we have a few things here you might recognize some of them, maybe some of them you have never even have heard before like Cajeput Oil which I’ll explain Cajeput… you might have seen my son speak about that in the video. I’m going to explain to you why I do it, what I do so we’re gonna start first off about getting sick.
Now we have what’s called free radicals in the body. Free radicals are created when we workout, we have stress etc. and some of it is normal and totally fine and needed but when we have excessive free radicals in the body then that’s when we can start to have effects on the immune system and pick up colds, flus, viruses, etc. and so we use a food typically we want to use food all the time to help boost our immune system with vitamins and minerals. But sometimes we need supplements to help assist us along the way and as you see some of these are not supplements, they are actually food. Alright, so we have some food here but these supplements that I have here right now are extremely powerful at assisting our body. So let’s speak about Vitamin C.
Vitamin C – is an antioxidant so when we have free radicals we want to neutralize them with antioxidants and we’ll take in let’s say vitamin C and that goes into the cell and it helps with memory, immune function, it even helps you just feeling better overall. So this vitamin C right here is Meta-C. The type of vitamin C is extremely important. We want to stay away from the genetically modified corn based vitamin C’s and you want to get a good form of vitamin C like this has biologically active metabolites and so this gets metabolites a little bit differently and it comes from spirulina as well so spirulina also helps with the detoxification. So right here this is 500mg of meta calcium ascorbate. There’s many different types of vitamin C which leads me to my next one which is this is by mercola that I bought. This is liposomal vitamin C.
Liposomal Vitamin C – Many times vitamin C doesn’t get absorbed like it should and gets caught up in the gut and ends up staying there in the gut. Liposomal vitamin C gets absorbed a lot easier through the gut and into the cells and this is where you want the vitamin C to go. So this is very powerful, this is fairly new as it comes to a supplement industry so you might see liposomal vitamin C or a liposomal glutathione products out there and they help with the absorption rate.
Acetylcysteine – is another thing that I use. It helps glutathione production which is one of the biggest antioxidants or the number 1 as some people say antioxidant needed and this also helps process mucusout of the body.
So these 2 together (Liposomal Vitamin C and Acetylcysteine) are very powerful so just using those will help boost the immune system, help neutralize the free radicals that you might have in your body especially if you’re sick or you feel like you’re coming down with something, these are very important. Now I did something that I’m not supposed to do the other day which I tell all of my clients not to do. I woke up I felt like I was like fighting something at the night, I woke up and I had like a little tickling my throat with a phlegm and I went and trained with my staff, I worked out. Working out while you’re under the weather is a no no because you already have the free radicals there, your body is fighting, your immune system is working to help combat the issue that is there and then if you’re going to workout that lowers your immune system and then exposes you to you know getting worst infection or whatever it might be. And so I ended up working out. I cut the workout short because I was like guys this is probably not good for me, I was feeling something but I wasn’t sure if I was really sick or not. It turns out yeah I should’ve definitely not workout and I ended up getting like a full blown flu and I haven’t gotten that a long time. But, I know how to get rid of it very quickly so in one night I was able to get rid off I had a swollen throat, burning in my throat, joint aches and pains, fatigue when you walk… so I started of with a vitamin C and then to get rid of the congestion and the throat issue this was helping with the congestion on the throat as well but this is one of the best oils around for numerous functions and it’s oil of oregano.
Oil of Oregano – This one Joy of the Mountains is one of my favorite. It is diluted with olive oil and this stuff is powerful so I’ll take depending on where you are, how much you have used before, you can take 4 or 5, 10 drops put it on to the bottom of your tongue, drink it with some water there you go or you mix it with olive oil and rub it on the bottom of your feet. This is already mixed, this is already diluted. We have some here that’s not diluted so you have to be very careful and really know what you’re doing with this. This stuff right here like I said is diluted, you can take drops put them right in your mouth, you’ll instantly start to feel better, the burning in the throat will disappear. This is antiseptic, anaesthetic, it helps numb the area. So it’s antibacterial, it helps with sinuses like this is proven through studies to be helpful for pneumonia, bronchitis etc., sinus infections and respiratory infections, one of the most powerful tools that you can use so we’re talking about helping yourself naturally so this is a natural product that will help.
Oreganol Juice – I use both of these in combination because there are a little bit different properties in both of them so when I take a few drops of these (Oil of Oregano), I take a teaspoon of this… Bam! It knocks out most of the issues right away. Then on top of that now I’ve taken these 2 things (Liposomal Vitamin C and Acetylcysteine) It helps process out the mucus and then I help that along even further with oil pulling.
Coconut Oil – usually I use coconut oil but you can use sesame oil, it has been the one that studied the most. Coconut oil that I found works fine so when I wake up in the morning and before I go to bed at night usually I wake until after I’ve eaten at least the half hour. I take coconut oil I put it in my mouth and I swish it around for 15 minutes and just like pull it through your teeth and push it out… and that draws out the bacteria, the mucus from your respiratory system as well as your mouth. And then you may have heard about oil pulling.
Bentonite Clay – Most people have not heard about this mainly because just from knowing how the body works I tested this out and this has been one of the best things for me when it comes to mucus.It’s a little bit disgusting but I’ll do the oil pulling and then I take bentonite clay and I put it in like about a tablespoon or teaspoon in this much water, stir around I let it sit for a little while because what happens is, what it does is it opens up the pores to absorb the toxins. So I pour this in the water, I put the water in my mouth, I swish the bentonite clay around and then it absorbs more of the toxins and it pulls out, it draws out all of the mucus literally like right then and there, like there’s no waiting it’s just like I swish it around for 5 minutes, I gargle with it if you have a sore throat, the sore throat will dissipate instantly, it will pull out the toxins from your sore throat and then you spit the water out.
Very important thing you want to make sure that you spit this out in the toilet or outside because when you’re oil pulling it really pulls out some terrible toxins that you do not want to spit into your sink so that’s one caveat then one thing I didn’t bring here which is very powerful as well and this are other things that I used to assist in the process is I’ll take a shot of apple cider vinegar and directly after that I take like a half of teaspoon of Manuka honey.
Manuka Honey – Not all things are created equal. At most stores you’ll see manuka honey with an MGO+ of about 15. For this to be beneficial to you medicinally has to have MGO of above 16. So I would say if you go to Whole Foods, I would say pretty much not all of those are really not beneficial to most that I’ve seent that Whole Foods is like +20. This is one is +820. Now this stuff is powerful medicinal. What that means is how powerful it is as an antiseptic. And so it has a higher enzymes, more beneficial properties to it. The higher it is on MGO, the more expensive it is going to be. This honey right here is about $45-50 so you can use it sparingly, it’s not something you want to put in your tea but I have done that as well because as soon as this is heated up it kills all the good enzymes so that’s why you don’t want to put that in your tea.
Now the other thing , so I would do all these things and on top of that I drink this tea that I am about to go over with you anyways but, this is a tea that is extremely powerful. I share it with everybody even the other day someone said “Hey, my girlfriend was drinking your ginger turmeric lemon honey tea and she was losing a pound a day just by drinking your tea” and I was like “Whoa! that’s the first time I’ve heard of that…” and she hasn’t changed anything else but drank the tea so this helps open up your detox pathway. So the tea is giner; this is ginger root. I shave this off, I grated up. Usually when I make it I make big bushes of it so I use a massive amounts of ginger root. The more, the better. Then smaller amount of turmeric probably about 1/3 amount of ginger that you use, same thing shave this down, grate it, put it into a pot, steep it for at least 20 minutes the longer the better. Once the tea is steeped, you strain it, put a lemon. I literally put sometimes a whole lemon in so 8 oz, I put a whole lemon, I’ll squeeze it all in there or a half of lemon right depending on how many lemons we have, who’s using it, and then I’ll stir in raw honey. And then drink that throughout the day.
Ginger Turmeric Lemon Honey Tea – And that’s going to open up the pores, open up your circulation. Ginger is anti-bacterial, anti-microbial, this is a blood thinner so it helps with circulation. Turmeric helps everything brain functions, I mean like (the list goes on and on), inflammation, this helps with inflammation. This ginger also has what’s called a cox 2 inhibitor, it’s a pain reliever, they put that in ibuprofen so they’re using properties from this in some of the over-the-counter medications.
So it probably seems like a lot. I guess now that I put them together it is but I don’t think about it when I’m doing it. It’s just like couple of these, shots of apple cider vinegar, a little table spoon of that, this tastes really good so that’s awesome. The tea that I make tastes great. I drink it even not when I’m sick because I use it as recovery for even training because it’s anti inflammatory it’s awesome it helps with recovery from a hard intense workout. This (Oil of Oregano, Oreganol Juice) typically I only use in the times that I need it and we use these I mean if my son has a fever we put it a drop, I put it on his foot. It’s gone instantly. And then these (Oil pulling) I only use when I’m feeling sick or run down as well. You can do oil pulling every night it’s not a big deal, that’s actually very healthy for your mouth and your teeth. This (Bentonite clay) I’m not too sure about the long term use of Bentonite clay but I’d think… I’m not sure I can’t really give opinion on that ‘cause I haven’t studied it. The last thing I want to talk about is the Cajeput oil.
Cajeput Oil – This is the antiseptic, anti inflammatory but it also helps process mucus out of the body as well and this stuff works really great. This is like powerful stuff, from plant therapy, it’s organic cajeput oil. Again, you can take it dilute it with coconut oil and put it on the bottom of your feet. The reason why I’ve been saying put on the bottom of your feet because you have about 200 nerves at the bottom of your feet so that nutrients gets transported throughout the body a lot easier, much better but you could also put it where you need it. I’ve taken it and I put it on my chest when I’ve had congestion and it helps process the mucus out.
So, I hope you find this helpful. If you have any comments or questions about any of these stuff, let me know. These right here if you have any cold, flu symptoms, any type of sickness for the most part like it’s not obviously disease that you are ailing from. This will get rid of it and you will feel better like 50, 70, 80% faster than if you did nothing or even if you got over the counter medication because if you got medication for your colds, flu, sickness whatever you have to recover from the flu and at the same time recover from the toxins that you put into your body from the over the counter medication which is most of the time the case that you’re getting over the counter medication. I hope again you find this helpful. This is really powerful stuff. Remember, food is your medicine and we’re taking properties from food naturally and using these to help the body assist to along the way, to recover and feel better. Alright, have a good day!”
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.”
I thought it was only right to share this on Jan. 1st,
when people tend to make new goals or try to start over fresh.
The formula for success in anything is
COMMITMENT + CONSISTENCY = SUCCESS
People who are committed to a result or outcome will:
not stop when obstacle come up.
not make excuses.
Forego sleep and creature comforts
put there money where their mouth is (Money is only an exchange of energy, the more energy you put into something the more your commitment level is. When I join coaching programs myself, I want to pay a lot of money because I take it more serious and get better and faster results out of it, plus the quality of the coaching is higher)
be more focused on the result or outcome
This is why we always ask anyone interested in our training program:
“On a scale of 1-10, how committed are your to achieving your goals?”
We ask this because as coaches we are not magicians.
We need commitment first and foremost to help anyone in any endeavor.
We know if we have a high level of commitment and the
person trains consistently we can get them AWESOME results fast!
John H. (Lost 30 lbs in a month)
So if you are making goals in 2016, ask yourself how committed you
are to the outcome and do you have a plan to make sure that you are
consistent with your actions?
Committed to your success,
P.S. We got super busy before the New Year and only have a few membership spaces open, so if your serious about make a transformation in 2016 reply to this email.
P.P.S. Here are a few people who were committed below, pretty awesome, right?
“Good Morning! It’s Ian Hart. This is part 2 of the Data Vs. Drama and right now I’m in up right outside of Vegas doing some master mind work and you know last week and the week before I’ve spoke to a lot of people about getting on the scale and how they have problems with the scale because they didn’t want to check in their weight, it made them feel bad, and I sent a video about Drama Vs. Data and so data is just a checkpoint to see where you’re at so you know where you’re going. Drama is not helpful for anybody. All right and so the feeling of shame or guilt is what many people feel when they step on the scale and it’s coming from a place of judgment because they think what’s on the scale is wrong according to them but there’s no such thing as wrong or right, right? so if you can’t accept yourself when you’re fat or a little bit above what you feel is right or wrong whatever it might be then you are not going to accept yourself when you are not completely thin, right? or completely where you want to be.
So self acceptance is the first thing so if you have trouble with the scale then you have trouble with self acceptance and taking away the judgment of yourself is the first step. So if you get on the scale and step on removing any wrong doing there’s no wrong or right. There’s no right number there’s no wrong number and that is removing the drama and just looking at it objectively like I’m 10lbs above where I would like to be all right and is realistic to get 10lbs down from where you are at to is another question you might wanna ask. And based on your activities and what you’re doing in your life. Are you really committed to that 10lbs down cause if you’re not then you know you’ll always going to feel wrong whenever you step on the scale.
So I wanted to make this video just to have anybody who has an issue with getting on the scale to think about it that nothing is right or wrong and as soon as we go from a place of judgment we go into drama and we’re no longer looking at it as data and the data is helpful to where we wanna go. The drama is taking us further from where we wanna go and it is creating shame and guilt which is low vibrational energy and is actually destructive to our health and well being and destructive to the people around us right? so self acceptance is coming from a high vibrational point of view where there is love, and acceptance is where transformation begins so if you saw any of my videos on the map of the scale of consciousness then you know that acceptance is where the actual transformation in the mind and the consciousness level begins and that’s where life actually takes off so if you’re not in the level of self acceptance then now it would be a progress or progress to work towards that level.
Alright, so I hope this helps and this is part 2 of Drama Vs. Data and now I’m about to go hit my workout at the hotel gym. All right, have a great day!”
Resistance training is so much more than just working out your muscles and losing weight/Fat. Strength training is increasingly promoted for its many health-related benefits including a lower risk to all causes of mortality, fewer cardiovascular events (i.e., heart attack, stroke), improved body composition, better glucose metabolism and insulin sensitivity, and lower blood pressure in persons with pre-hypertension and hypertension.
Resistance training is linked to numerous mental health related items as well but is not limited to
Lessen depression, Linked to Anxiety and Self Esteem
Much less chronic fatigue, Impressively studies on exercise and fatigue show that exercise is clinically beneficial and even more beneficial than drug or cognitive-behavioral interventions
Improved quality of sleep, research indicates that physically active people usually have healthy sleep patterns and a lower risk to sleep apnea. Furthermore, the research shows that depressed persons with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results appear to become most effective after 8-10 weeks of consistent resistance training.
Improved cognition, improved cognition from exercise is likely to be multi-factorial adaptations involving new nerve cell generation in the brain, an increase in neurotransmitters (chemical substances that transmits nerve impulses across a synapse, and new brain blood vessels for more efficient oxygen delivery and waste product removal.
Improved self-esteem, High self-esteem is highly associated with positive physical and mental well-being. Let’s be real who doesn’t like to look good without clothes.
Anderson-Hanley, C., Nimon, J.P., and Westen, S.C. (2010). Cognitive health benefits of strengthening exercise for community-dwelling older adults. Journal of Clinical and Experimental Neuropsychology, 32(9), 996-1001.
Colcombe, S. and Framer, A.F. (2003). Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14(2), 125-130.
Garber, C.E., et al. 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1349.
van Prag, H. (2009). Exercise and the brain: something to chew on. Trends in Neuroscience, 32(5), 283-290.
Beaufort Health and Fitness: 9 Minute WarmUp (Joint Mobility and Heart Rate/Core Temp Increase)
Great Beaufort health and fitness 9 minute warmup. If you ONLY did this daily you would feel less joint aches, more mentally prepped for the day, burn some extra fat, have a better mind body connection, stave of mental degeneration but consider it a warm up before the work out. It is pieces of some of the best Beaufort health and fitness warm up routines I have experienced to prep the whole body.
Dynamic Warm Up is super important. There is numerous reasons to it right? First off, it’s a psychological preparation so you’re getting your mind ready to go into the actual training session. It activates the nervous system so it helps you with strength, endurance, cardiovascular helped in the training.
But, the number 1 reason we do it is for injury prevention. Clients who are consistently not warming up to activate the heart rate, raise the core temperature, get the joints lubricated are going to end up with those joints aches and pains that start to build up each time they do not warm up.
Warming up in a proper way is how most people should be warming up and will get the most benefit from it. Most people will do 5-10 minutes of cardio to get their heart rate up which is fine, it gets your core temperature raise, it gives psychological preparation but those people that do that versus what we do in training will get to see the difference. They will feel stronger, they will feel more mobile, they will have more flexibility, more range of motion, psychologically will feel better and so, the results will be drastically better.
I will post later on a good Dynamic Warm Up that you can do on your own in about 5 minutes and a lot of those things are actually neurological activations…