“Hey, everybody! In today’s Q and A, I’m going to go over veggie chips and potato chips… Which ones are healthier, what’s the difference. I’m going to kind of talk about vegetables, and organic things as we go.
So this came up, it was a question Crystal was asking, her children wanted to know “Are vegetable or veggie trips healthy?”. So I’m just going to get into that. Really the definition is going to be, what do you determine to be healthy? What your goals are.
But just by comparison, potato chips and vegetable chips or veggie straws, they’re essentially the same thing. Calorie wise, macronutrients are slightly, maybe slightly different. There might be a little bit more fat in one and carbohydrates in the other, but they’re essentially all around about 130 calories to 150 calories per serving. There’s not really even a difference between those veggie straws and cheetos.
So they’re not really healthier than the standard. Even though they pose that you’ll see things like less sodium or less fat, and obviously their pose is supposed to be a vegetable. So you would assume that they would be healthier. They in fact are not, they’re about the same. So don’t beat yourself up. If you’ve ran into that trap, I have to, same thing goes with, really like fried vegetables, things like that. You think that you’re being healthier, but really you have to read and compare labels is going to be the best strategy whenever you’re getting something like that. So I really encourage you guys to look at the back of the labels, whether it says it’s organic, natural things like that, and you’ll see all of those and it can be very, very misleading or obviously doing that on purpose. You want to check the serving sizes. So when I was just rattling off, you know, the one 150 to 130 calories, I was comparing one ounce of vegetable chips and straws to one ounce of potato chips and straws. So you want to make sure serving sizes match up to that’s another big one.
I will have a special guest in this group in a couple of weeks here coming up shortly, to kind of talk about what to look at. Um, he’s going to talk more about the meat side of things, with organic meats and things like that versus all natural, what to really look for in the labels, but, in terms of the chips. Yeah, not that much of a difference between vegetable chips and potato chips.
All right. That’s all for today. If you found value in this video, give me a thumbs up. If you’d love to give it a heart, I hope everybody has a fantastic rest of their day as always stay strong.”
“Hey everybody! You have questions. Hopefully I have the answer. In today’s Q and A I want to answer Myranda’s question. “What do you do when you’re craving something sweet? So I’m going to get right into it. There are two kinds of approaches that are commonly recognized to tackle the sweet tooth craving. I get into those right now.
So the first one, this is kind of more popular amongst the fat loss community and the fitting within your macros community. It’s going for kind of more of an artificial sweetener to curb or take that sweet craving instead of going for the sugar, which has calories and things like that. An example would be, you know, there’s stevia, there’s monk fruit, an example would be getting like a diet coke or something like that. Now I wouldn’t, I kind of don’t like that approach. I strongly kind of actually advise against it. For those people that are very disciplined and can maintain something like that, you can go after it if you’ve been on like a regimented diet for a long time, and you’re really good with your nutrition. But for most people looking for fat loss, it’s not the case.
So what I would recommend is kind of the second approach is really going for something that’s sweet, but not very dense. So something like blueberries, strawberries are really my go-to. You can have a little organic honey as well. You just have to be careful. It is sugar. I would rather prefer when you have that sweet tooth. If you’re getting it from a more natural source, as opposed to an artificial sweetener, the reason being as artificial sweeteners are far sweeter than natural sugar, and they can actually jack your palate way up.
So there’s a few things to kind of consider when you’re doing this, when you’re having a sweet tooth craving, it’s (1) Have you had a lot of sugars? Have you been kind of consistently consuming a lot? Because then things like berries, aren’t going to taste as sweet berries, apples, things like that. They’re not going to really taste that sweet. So it’s probably best if you try to eliminate that completely. Taking supplements like Burn PM from Prestige Labs can really help that if you get it in at night time. And then if you’ve kind of have your palate realigned, you’ve cut down. We’ve eliminated before we can moderate or back in that moderation phase. And you have a sweet tooth, I would say, think of first fruit, berries are the main ones, berries then apples, really that’s kinda what I would like to do when I get a sweet tooth.
So that’s all for today. Just to recap, you can’t go the artificial sweetener route. I would recommend kind of staying away from it unless it’s like a last case scenario. The reason being is that can really jack your palate up. Those artificial sweeteners are like a hundred times sweeter than natural sugar. If you do find yourself with a sweet tooth and you just can’t seem to avoid eating altogether, you can try taking something like a Burn PM, or you could go through a natural sugar source, like honey or berries and an apple. All right. That’s all for today. Hope you found value. If you did give it a thumbs up. If you’d love it give it a heart that is all for today, stay strong.”
“Hey everybody! In today’s Q and A, I’m going to go over sodium. A question was asked in the group by Tara. “What happens when you eliminate salt then, you get really sensitive to when you add it back into your diet, you’re noticing things like your fingers swelling up…” So I’m going to give you the down-low on the sodium today.
All right. We’re going to get right into it. So, first thing to note, if you have been eliminating processed foods, let’s say you’ve been consistently eating a whole, whole foods now for a month or so. You are not going to have as much sodium in your body as you would have before on a heavily processed food diet, heavily processed foods contain, hundreds times more sodium and salt, things like that to preserve them than a natural whole source of food. So anything that really is coming in a can package things like that…for example, like a can of chicken, even though it’s chicken, there’s going to be a lot of sodium in there because it is processed to preserve it longer.
So if you’ve cut that back out and then you add it back in and you’re getting blasted with that much sodium, you may experience some swelling especially around the joints. It’s very common for people to feel it in their fingers, their knees, their ankles, they’ll see when they take off their socks. There’ll be like a swelling line on most. So if you’ve eliminated processed foods and then you reintroduce, you know, you have a day where you eat a lot of processed foods expect that swelling to occur.
Now with sodium, if you have been maintaining a healthy nutritional style of eating, meaning you’re eating whole foods consistently, you’re going to still want to include sodium, especially to those of you that are training, especially training high intensity multiple times a week.
(You’re gonna) want to add in sodium actually. So lightly salt, your food. You shouldn’t know the swelling from that, and you actually should get a performance benefit in the gym. There are some supplements that can benefit you with that element is one. You can look that up as an electrolyte supplement, it has lots of sodium in there. But again, I would only recommend salting your foods or taking supplements like that if you have eliminated processed foods and you’ve eliminated them for a good while now. So that’s kind of it on sodium. You do need it. It is perfectly healthy, just what you’re going to be more sensitive to it if you’ve kicked it out of your diet for a long time, and you’re going to notice things like swelling, if you’re eating processed foods and kind of a lot of processed foods at once, you’re going to get some swelling there.
So that’s all for today. Hope you found value in this video. If you did give me a thumbs up, if you loved it, give it a heart… That is all, stay strong.”
“We ‘re going to have a nutrition talk today. I’m going to talk specifically about when and what you should be eating post exercise. All right. Let’s get right into it. So you just had an amazing workout and now you’re thinking to yourself, “What should I eat?” And “Does it really matter when I eat this?, I’m going to address both of those first, (1) the when, so deciding when you need to eat after really depends on one major factor. Are you going to train again later that day? If you’re not going to train again later that day, it doesn’t really matter how long you wait until after your workout to eat. As long as you do in fact, replace the nutrients then you’re hitting the targets you need for that day. You’ll hear this myth that you need to eat 45 minutes after your workout. And you’re taking the protein because that’s the anabolic window that has been proven false. That’s really just marketed by supplement companies to ritualize, taking their supplements after you workout, taking the protein right after your workout. It really doesn’t depend as long as you’re not going into another training. Now, if you are going into another training later that day, or you’re an athlete or something like that, if doubles, you’re going to want to eat two to three hours prior to that next training. So that’s kind of, when you should be eating, it doesn’t really matter unless you are training later that day.
Now the “what” first, no matter what type of exercise you’re going to do is you’re going to want to hydrate with the next meal. So make sure that you’re hydrating, um, appropriately. So water H2O.
Second thing, is it really with all forms of exercise, you’re going to be burning through carbohydrates and you’re going to want our place proteins after exercise. So based on the type of exercise you did, 2 – is going to kind of factor how much. So if you did something that you burned a lot more calories, it was a bit longer. You’re going to obviously want to have more of that, right? again, based on whatever your nutritional recommendations are from your coach or whatever type of plan you’re on. So the main things that you’re gonna want to do is eat proteins and carbohydrates, easily digestible carbohydrates. Usually you’re going to want something like fruits, potatoes and rice, really. It doesn’t matter, but I find that those cause less inflammation, things you do want to consider after working out is your body gets an inflammatory response after you work out.
So eating right after, isn’t always the best for some people. If you eat right after and you find that you’re getting swollen, um, a good test is the ring test. So if you’re married, you have the ring. If you can’t get that ring off your finger after that means you’re probably a little bit inflamed, just wait a little bit longer. It’s not gonna hurt you as long as you are getting in it, because again, the body after you work out, it sends an inflammatory response, and then eating a bunch of food after also sends an inflammation response. So just keep that into consideration. Sometimes it’s better to wait a little longer or have a little bit of a smaller meal right after, and then a larger meal proceeding that one.
All right, that’s all for today to recap. It doesn’t really matter when you eat post-workout as long as you are getting in your calories, your nutrients, everything you need, unless you’re doing doubles, then you’re going to want to eat two to three hours prior to the next workout. And then in terms of what you should be eating, we want to focus on hydration first and foremost. We want to get a good source of carbohydrate in to replenish the glycogen stores in our muscles. And we want to get protein to build everything back up. All right. That’s all for today. I hope you found value in this video. If you liked it, give me a thumbs up. If you loved it, give me a heart that’s all for today. Stay strong.”
“You got questions. Hopefully I have the answers. And today’s Q and A. I’m going to go over H2O. Im talking about water. So very commonly asked question we had one in the group – “How much water should you be drinking?” Accompany with that usually, “Why do I need to drink that much water?” So I’m going to get into that right now. Let’s start with the why, why do you need to be drinking so much water? So as most people know, hydration is very, very important.
Number (1) reason we want to hydrate is we want to avoid anything serious. We want to avoid any brain issues, muscle spasms, cramps. Those things can happen if you’re severely dehydrated. So we want to avoid that at all costs obviously.
Second thing, (2) we want to make sure we’re not going to confuse hunger signals with dehydration. Most people will feel they have snacky craving, things like that. And most of the time it is a signal of dehydration. If you drink a bunch of water and then wait a little bit, typically that will go away. So we want to avoid that as well.
And then the third thing, (3) we want to help our body expel toxins, especially those of you that are starting out on a fitness program. We want to facilitate flushing out all those bad things out that may have been built up over time. And then the question is how much water should you be drinking? So you’ll see general recommendations and really I’ll give a general recommendation here in a minute, but it’s gonna depend on where you’re at currently. I know I’m always saying that, but if you’re somebody that sits on the couch guzzle down mountain dew and watches Netflix, it’s going to be different from somebody that is exercising frequently, and has been for quite some time, right? And has healthy, healthy habits for the person that’s sitting on the couch all day or somebody that drinks a lot of diet soda doesn’t get any water in. We’re going to want to start out small. Start up 2, 3 cups, get consistent with that. And then move on. Let’s say you’re a generally healthy person starting out, you’re somebody that drinks, you know, 2-4 cups of water a day, and you’re not sure how to go up or where you should end up at. The recommendations I give out to clients are females need to be about 3 quarters of a gallon at the minimum. Men are at a gallon at the minimum. You, some people will say, you need to drink half your body weight and ounces of water. I’ve tried to recommend that in the past the clients, when I have found that they’re still often being lax still miss a cup here or there, and they’re still experiencing some of those cravings and things like that from dehydration.
So just to recap, you want to be drinking water so we don’t get muscle spasms, cramps. We don’t end up in the hospital. We want to help our bodies recognize that we’re just not hungry as we think, we’re not hungry as often as we think. Third, we want to make sure we’re facilitating expelling all those toxins and want to be drinking about three quarters of a gallon. If you’re a female or a man, you want to be drinking a gallon of water again, you can work your way up to that depending on where you’re starting. All right, that’s all for today. I hope you found value in this video. If you did give me a thumbs up and a like, if you love it, give me a heart as always, stay strong.”
All right. It’s time to answer some questions. And today’s Q and A, I’m going to go over how to come back from a diet. You’ve been dieting for a while and you want to go back to eating more of a normal lifestyle. How do you do that without putting out a bunch of weight? All right. So first off, before I get into anything, anything I say today is going to be more general principles because nutrition is very nuanced. So it’s going to be individualized to you, but you can use these as general principles and apply them to yourself.
So the first thing you want to do after you’re done getting to the near end of your diet is you’re gonna want to check your calories. You’re going to want to know what your caloric intake is. You could do that through logging and get out my fitness pal, after you have a good sense of that, put in your idea where you want to go, plan out…Okay, well, when I eat a normal day, this is what I want it to look like. Plan out where you want to go. From there, you’re going to take and I’ll give you a very general example. Let’s say you’re a female who wants to eat 1700 calories a day. And you’re currently dieted way down, way down to 1100 that is low for females. Let’s say you’re, you’re dieted on there from how you’re going to do that is you’re gonna want to scale up very slowly week by week. You’re not just going to want to start eating 1700 calories consistently because you’re going to, you’re going to then put on body fat. So what you’re going to do is you’re going to go up to about 1300 calories, 200 or so, and you’re going to really lead with protein, upping those calories. You kind of want to know what your macronutrient profile is, and if you have a coach that’s coaching you on that, they’ll know.
Generally you’re going to start by upping your protein. Once you get your protein to a good relative spot, recommendations are about 0.8 grams per body weight. You’re going to then increase the other energies, the fats and the carbohydrates as well to get you to where you want to go. So to kind of recap what I just said, you’re going to want to increase about 200 calories a week over time, and then to until you’re where you want to be. And then you’re going to want to lead with the protein after you get to a certain protein, because that’s going to preserve your muscle mass. Then you can start adding in the carbohydrates and the fats, whichever ones really, you prefer, you feel like your body works best then. So that is the best approach on how to come back from a successful diet.
If you don’t want to do all those calculations, hire a coach to do one, but if you don’t want to hire a coach to do one another thing you could do is, just eat like meat to start out, just have one extra serving of protein whatever that is. If you don’t eat meat, then you know, you can have… be a vegan option of protein. And then just add a palm full of that kind of back into your routine, wait a week, and then add another palm full. And then you’re going to add in the carbohydrates by measuring out a fist or your fats by measuring out a thumb. That’s another general way you could do it, but that’s not going to be as specific or precise. When it comes to nutrition, you do want to have a good amount of precision with it. And then I want you to get up to where you’re used to eating. You don’t need to continue to calculate all the time although I do recommend it is very beneficial to do that.
That is all for today. I threw a lot of information and if you have any more specific questions on that, feel free to leave a comment below or shoot me a message that is all for today. Everybody, stay strong.
“It’s time to answer some questions. And today’s Q and A, I’m going to go over pre-workout. This question was asked in the group and it gets frequently brought up to me asking “When they should take their pre-workout?”, “What type of pre-workout should they be taking?”, “What ingredients to look for in the pre-workout?” So I’m going to get into all that right now.
So there’s 4 main ingredients that I look for, whether I’m going to take a pre-workout for myself or recommend it to somebody… Now recommendations, and all this should be taken with a grain of salt. If you have any medical conditions, obviously consult your physician. Most people will know if they can take the ingredients that I’m going to list or not.
So the 4 main ingredients I’m looking for are the (1) Creatine – creatine is the most widely studied substance that has a long list of benefits from mental health to physical performance. (2) Alpha GPC – that’s going to improve your physical performance. And I’m going to look for (3) Beta-Alanine – that’s going to improve your muscular endurance. And that’s also the tingly feeling. If you were taking one that is Beta-Alanine kind of kick in, and then the 4th one is going to be (4) L-Citrulline – that’s going to improve our blood flow.
Another huge consideration you want to think of with pre-workout is how much stimulants are in the pre-workout. You’ll see that most of them have over 300 milligrams. So you’re looking at at least two cups of coffee. Some of them going to go up to 3 cups of coffee, 4 or 5 per scoop. So if you’re taking 2 scoops, which a lot of people do, you’re getting double that amount. That’s something to consider because if you’re giving your body that much caffeine over time, (1) you’re going to develop a dependency on it. And (2), you’re actually going to hammer your nervous system to the point where you’re not going to build as much muscle or burn as much fat as you could, because your body is going to be in a state of fight or flight. It’s not going to be concerned about building muscle or burning fat.
So those are really the main things with pre-workout. I like personally, a stimulant free pre-workout. My personal recommendation is Prestige Labs that has those 4 ingredients in there that I listed it’s stimulant free. Or if you want the stimulants, you can add caffeine on the side with the pill, which I really liked because not every day, do I need to have 300 milligrams of caffeine, maybe, you know, I’m fine that day you don’t need any. So that’s really what I like about it too. And then in terms of when you should get your pre-workout, you don’t want to take it anywhere from 20 – 40 minutes before you actually start training. Let it get in there as you’re warming up, and then you should be good to go. So that is all for today, hope you found some value in this video. If you did, please drop me a thumbs up, give me a like, give me a heart that is all for today as always, stay strong.”
“Hey everybody! Today, I wanted to share with you a quick process you can use to achieve any goal that you’re striving towards, whether that’s health and wellness related, personal or professional, and you can use this strategy to move closer to them. We’re going to get into it right now. All right. So this all centers around this kind of strategy centers around self analysis. So we’re going to have to analyze why we want the goal, what’s preventing us from getting there and how do we get there. So there’s 5 crucial steps you must take.
First thing, (1) We want to clearly identify the goal. What is it specifically you’re looking to achieve. (2) We want to look into why do we actually want to achieve that? What’s motivating us behind wanting that goal. (3) We want to look at roadblocks, any anticipated roadblocks or roadblocks we’re currently having. And then fourth (4) We want to look at why would those roadblocks exist? And then fifth, (5) We want to look at how we can go plow right through those roadblocks, go on a straight line towards our goals.
So I’m going to give you guys a quick real life example that frequently comes up. So let’s say health and wellness we’ll stay on that topic that’s what I know best, but let’s say you’re somebody that wants leaner, toner, arms, something I hear very commonly. Okay. First when you’re identifying that goal, you should actually measure out your arms and see what you would want them to be. But let’s just say for this video, you want leaner and toner arms. Okay. We’ve identified that goal. Why do you want that goal? Generally, I’ll hear something initially like this, my arms are a little bit flabby, there’s loose skin back there that’s why I want leaner and toner arms. That is the wrong answer. That enough is not going to get you to move past your roadblocks, move past some of the things that may come up on your journey to getting there. So we have to identify the true reason why. When you get to the true reason why it’s going to sound something like, well, I want leaner toner arms because my arms are flabby, I don’t like the way they look. When I was growing up, I was always made fun of the back of my arms. I’m really insecure about it and honestly, I don’t know if my spouse thinks that I’m sexy because of my arms, something like that. Let me say I made that up but that’s usually what, you’ll start to hear something along those lines. Okay. So once you have your true reason why you want to achieve that goal out, then we have to go to the roadblocks.
And just so you know, when you’re digging into that, why it should feel a little uncomfortable. It’s going to… That’s okay. Get the true reason out. Okay. Just keep going until you have that a little bit of emotional response that it comes out. Third thing, the roadblocks we want to identify what’s preventing us from this goal, especially if this is a goal you’ve been trying to achieve for a while, and you just haven’t made any progress. Something that comes up frequently that people want a leaner and toner arms is while I’ve been running a lot lately. So when I go into my workouts, you know, I’m kind of tired… I’m not sure if I’m pushing the max weight I want to, that’s an example of a roadblock. You’re feeling fatigued while you’re training. Okay. Now we want to look at why the roadblock exists.
And in this phase, it really helps to have another person when you’re identifying your roadblocks and identifying how to move past them. It really helps if you have someone else there kind of to help you or bounce ideas off of, because a lot of times roadblocks come from false beliefs. So in this case, it’s, if I run more, I’m running more because I want to get in better shape, that should tone my arms up. That’s actually a false belief because you’re running and it’s causing you tiredness, not allowing you to push as hard in your arms. So having somebody there to say, no, that’s incorrect can really help you. So once you’ve identified, okay, the roadblock is this it’s because of a false belief or it’s because of whatever something happened in my past, then we need to implement a strategy to get past that or go right through that roadblock.
In this case with only your toner arms example, it would be… you’re going to continue to run because you said you like to run, but let’s not do it on days that we workout, we’re going to workout 3 days a week and then you can run or do your cardio to other days. So that was a very generic example.
I hope you took some value from that. Again, we’re going to identify specifically, what goal are we looking to achieve? Second, why do we want to truly achieve that goal and get to your real reason why you want to achieve it. Third, roadblocks that are coming up. What are they? And then fourth, why do those roadblocks exist? Is it because of a false belief? Is it because of something else and then fifth and final, develop an actionable plan to get right through those roadblocks and make it very specific and straight to the point.
All right, that is all for today! I hope you found value in this video if you’re dealing with anything and you’re not sure how to go through this process, you can reach out to me, send me a message and I would be more than happy to kind of help coach you through it. Alright. That is all for today, stay strong.”
Hey, everybody! And today’s Q and A, I’m going to answer the question of “When you should do your cardio?”, “Should you do it before you lift weights or should you do it after you lift weights?”. All right, let’s get right into it. So like most answers that I give out on topics, this one’s really going to depend on the individual. We’re going to look at 2 main things when we’re deciding when to do our cardio on days that we’re weight training. So 2 main things:
(1) What are your goals?
(2) What type of cardio are you doing?
Let’s talk about the goals first, because they are the most important. First thing, if your goal is to do an endurance event, let’s say you signed up for a 5k marathon, or you’re a triathlete, and you’re going to most likely want to prioritize that cardio before your resistance training.
Now, if your goals are just to look better, feel healthier, lose weight, burn fat. Then the majority of the time you’re going to want to do your cardio after you lift weights. And here’s an explanation of why in both of those scenarios, your body is going to adapt to whatever you give it. Your body’s constantly adapting. And every time you go into the gym, it’s, you’re sending a signal and you’re telling it, “Hey, we need to get better at this, or we need to get better at that” whichever signal you send it first, that’s what it’s going to prioritize and get the best at. So if you go into the gym and you just start running 30, 40 minutes, your body’s going to say, “Hey, we need more endurance”. And then it’s going to prioritize that over strength.
If you go in and you start resistance training heavy, and your body’s going to say, “Hey, we need to get stronger”. As I’ve said in previous videos and the reason that you would do cardio after weights for aesthetics is muscle, building more muscle is going to speed up your metabolism. It’s going to burn more fat. Long-term it’s going to give you that more aesthetic looking physique. So that is why we would prioritize building strength and muscle first, if we’re going for a better look.
So the other thing we want to consider whenever we’re designing our program or thinking about what to do first is what type of cardio are we doing? If we’re doing some low, very steady state, 10 to 20 minute walking, cardio that’s barely getting a sweating and that’s fine to do before your resistance training because it’s not going to impact your performance, it’s not going to send such a loud signal to your body “Hey, we need to build endurance”. Now, if you’re doing 20 plus minutes of kind of more intense jogging, running, the elliptical steppers, things like that, you’re going to want to save that for after, because again, you’re going to get more tired and you will be sending your body the endurance signal.
If you’re doing HIIT training, I’d recommend doing that on a separate day. If you can, if you can not do that 10 to 20 minutes of HIIT training after your resistance training. Again, you don’t want to make yourself too tired, and so forth.
So that’s kind of how I’d approach the cardio conundrum. If you are looking for more aesthetics, save your cardio until the end. If you’re looking for more performance, let’s say you’ve got a goal coming up of a race, put your cardio in the beginning. That is all for today. I hope you found value in this video. If you did give me a thumbs up, give me a like, drop a heart. If you thought it was terrible, tell me drop a comment. All right. That is all for today. Hope everybody has a fantastic rest of their day and as always, stay strong.
“Hey everybody! Today, we’re going to let those glutes get on fire. So we’re all going to hit the ground. I want you to follow along with me today. After you do this, if you love it, drop a burn comment down below. Let me know if your glutes got lit up, like mine are about to. So we’re going to start out. We’re just going to lay here on the ground. It’s only gonna take about 5-6 minutes here. So we’re going to lay down right here on our arm and lay on my biceps, hand is down, front foot… hips are stacked on top of one another, and I’m going to slightly elevate this foot, point the toe down there. And then from there, we want to keep the toe pointed down the entire time through the duration of the exercise.
(1) We’re just going to start by going up and we’re going to go for 10 of those after we get 10 and we’re going to go forward.
(2) We’re just going forward, press down through that front palm if you need to, to kind of balance yourself out, we’re going to do 10 of these.
(3) And then now we’re gonna do the same thing, we’re just kicking back. Some of you may really struggle with this one. You ain’t want to come up off here, again, just press down on the ground. My toe is staying down the whole time.
(4) Now we’re going to kick it back and forward. Just like a pendulum here. Try to keep that toe lifted and remember to breathe. I’m kind of holding my breath here even.
(5) All right. Now, we’re going to get into the fun ones that really burn so keep that toe pointed down we’re going to do 10 forward circles. Right now you should be feeling it in this hip here in this glute. You can either put your hand on there to feel a little bit more… Good.
(6) Now we’re going to go backward circles.
(7) All right, last one on this side, we’re going to keep that toe down. Just like you’re riding a bike. I’m bringing my knee up to my chest and keeping it elevated then I’m kicking out. So kicking forward, just like you’d be running or kind of pedalling on a bike there. You should be feeling it. And the hips and the glutes.
And we’re going to roll over and go on the other side now. So we got one out of the way that should have burned a little bit there. This is a great exercise too. If you’re looking for a warm up exercise before you do more rigorous strength training routine, barbell squats things like that, this is great to kind of warm up all those little muscles in the hips and the glutes that need to be active to perform exercises safely and efficiently. So this side for me is a little bit weaker. I can definitely feel I’m already starting to feel it on the side, which is very common to have a muscular imbalance from one side or the other often we’ll be leaning one side or the other, and we won’t even notice keep the hips down, keeping it elevated.
And now I’m going to go pendulum here. Still trying to keep that toe pointed down. I’m struggling on this side to keep it down… So if it’s burning at home, that’s all right. It’s supposed to.
And that’s the last one right there. Now we’re going to go to the circles and lay it up here. And these don’t have to be big circles. Think about your foot stacked right on top of the ankle, the other ankle that is down and we’re going to reverse circles. Almost done here.
And now we’re going to finish pedalling out here to finish. Keep that toe down, The higher you can kind of keep your foot up on this one off the ground, the more you’re going to feel it there.
And last one. All right. Then when you get up your hips may feel a little, a little strange, shake them out there, shake that booty out. Now, if that burned a little bit, I want you to drop a fire comment below if it burned a lot. I want you to drop two of them. That’s all for today. Stay strong.”