Post Workout: What To Eat | Nutrition

Post Workout: What To Eat | Nutrition

Published by on December 23, 2021 | Leave a response

Post Workout: What To Eat | Nutrition

You have questions? Hopefully I have the answer. In today’s Q and A, I’m going to follow up from part one of my video on post-workout nutrition before I did pre-workout nutrition. Now we’re going to do post-workout nutrition. A reminder, the question was asked in the group that said, Sam, what should I eat in regards to carbohydrates, fats and proteins? Is there a difference between what activity I’m doing that day? Is there a certain amount that I need to be getting in? What’s the deal with workout nutrition pre and post. We already covered pre-workout just to recap of that, that is you’re gonna want to primarily stick to carbohydrates and protein pre.

Now let’s talk about the post-workout. So before I get into the post-workout, a reminder nutrition is going to be individualized to everybody. So take what I’m saying in today’s video with a grain of salt. And then the really best thing to do is consult your fitness professional on what specifically works best for you, given how your body works. Now, if you don’t have a perfect fitness professional, you can listen to me and follow this advice. It should do you solid okay. 

So post-workout what to eat? We’re going to want to stick to carbohydrates and protein again, similar to we did pre-workout and then some fats too. We want to take a nice balanced approach after we work out, before I talk about how much and, ratios and things like that, I do want to let you guys know you do not need to rush 45 minutes after your workout to eat. There was this myth long ago, promoted really by supplement companies that said, you need to eat 45 minutes after you work out. The reason they said that, is they’re trying to ritualize you taking their protein powder after you work out, you ritualize it. You’re going to do it more and you’re going to buy more protein from them. So that was a myth that was really popular. And I know the early or late 1990s, and then early two thousands, that’s not true. You don’t need to follow that advice.

Post Workout: What To Eat | Nutrition

Okay. So now that we’ve got that out of the way, what to eat? So start out with a good source of carbohydrates. Reason being is you’re going to want to replenish all that glucose and glycogen that you ate during your training session, no matter what type of training session you did. So if you just did a long run, or if you just did some short strength training or a short HIIT session, regardless, you just burned through a lot of glycogen and glucose, you’re going to want to replenish that.

So a nice steady source of carbohydrates. Again, I usually recommend fruits and white rice or sweet potato. Keep it nice and simple there, we don’t need to be eating candy bars and all those things to get it in quicker after, it really doesn’t make a difference.

After that, we’re going to look for a good source of protein. So lean protein sources, we’re looking at, you know – chicken, turkey, and then lean styles of beef. Okay. Those are gonna be your best kind of protein sources or fish. If you’re in the low country, we got excellent seafood. So you can throw some of that in post-workout.

And we’re going to want a nice balanced fat, typically I’ll recommend something after workout, like an avocado. Just start to replenish that… Now with the fat source, I wouldn’t go crazy with the fat source right after you workout. What you could do is you can load up more on the fats at nighttime, protein and fat at night time and scale back on the carbohydrates… 

Take them out completely before moving into your next kind of training session. One other thing to note, since we know now we want to get protein, carbs and fats after workout. The only time that you would really need to eat quickly after you train is if you’re going to have another training session that day, you’re going to want to make sure that you replenish everything quickly. I know before I said it doesn’t matter if you eat 45 minutes before it doesn’t, but if you have another training session coming up in two or three hours, you’re going to want to make sure that you eat quickly enough to replenish that.

Also one thing that’s often neglected after exercise – hydration, make sure you’re getting in lots of water. I would say a minimum for the majority of people should be 40 ounces of water after they’re done training. 

Okay. You kind of want to get that in. And just like I kind of said in the pre-workout video, if you’re not a carbohydrate fan, what do you do? If you’re on a low carb keto style diet, make sure that you’re getting in adequate salt, magnesium, and all those electrolytes, that way you can be balanced and ready to go for your next training.

So quick recap after training is not really going to matter, you’re going to want to make sure that you’re getting into your carbohydrates, your good sources of protein directly before that next training, at least two hours before that next training as long as you get that and you’ll be good to go and make sure you’re hydrating.

And that is all I have for you guys today. So if you have any other questions for me, drop in the comments, I’d love to answer them. We can get more specific on that. And if you need to, if you have any specific questions on that, you can reach out to me directly via direct messenger. That’s all I have for you guys today. If you’d like this video, give me a thumbs up. If you love it, give me a heart and as always stay strong.

-EarthFIT Coach Sam

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Pre Workout: What To Eat | Nutrition

Pre Workout: What To Eat | Nutrition

Published by on December 22, 2021 | Leave a response

Pre Workout: What To Eat | Nutrition

You got questions? Hopefully I have the answer. In today’s Q and A. I’m gonna go over what to eat – pre workout so a question was asked in the group, and I’m gonna be honest with you guys they asked Sam, I need to know what to eat pre-workout, post-workout, it doesn’t matter really based on my activity. It doesn’t matter if I’m doing HIIT training that day or I’m doing strength training, or if I’m doing aerobic training, what do I need to eat pre and post-workout in terms of carbohydrates, fats, proteins, and all that stuff. I tried to make a video on that, but it ended up being about 10 minutes long and nobody wants to sit and watch a 10 minute video. So we’re gonna keep this one nice and short. I’m gonna stick to pre-workout today. And then we’ll make more videos later on covering the post-workout nutrition.

So pre-workout nutrition, based on your activity. So let’s talk about HIIT training, strength training, and endurance training. Okay. What do you want pre-workout really, for all three of those, your safest bet is to have a source of carbohydrates and a little bit of protein beforehand. Things we want to consider. How does our body digest the carbohydrates we’re eating and the protein we’re eating?, how much of that are we gonna eat? how do, does it make us feel afterwards? So you wanna think about all those things beforehand. So if you’re eating a protein source that yeah, maybe a good protein source, but you know that it gives you gas or indigestion. Probably not something you’re gonna want to eat before a workout. Same thing with carbohydrates. Now, typically you just want a simple, nice fast-acting carbohydrate. You can have like white rice, you can have some fruits, some vegetables and then a lighter source of protein is gonna be good pre-workout.

Pre Workout: What To Eat | Nutrition

When you want to eat those, you’re gonna want to eat those at least two hours beforehand to tap into that energy. Why do we eat carbohydrates? And before, before those activities… simply, it’s gonna give you more energy throughout when you start to train your body burns through glucose, that is the sugar in your blood. And we wanna just make sure there’s enough of that so you can keep on pushing throughout the workout. Really, no matter what activity it is, how do those three – HIIT, endurance or strength training, carbohydrates and a little bit of protein are gonna be the best that hands down, remember two hours beforehand. Now I’ll give you a little nuance information for all my low carb lovers out there. If you are on the low carb diet, which I don’t really recommend, if you’re really chasing performance in the gym, it’s gonna be a lot more difficult, but let’s just say you really like your low carb diet. 

What can you do pre-workout for that? You can, um, really have a decent little bit of fat source. You’re not gonna wanna really overload fat before you train, because it’s gonna make you feel a little bit fuller, kind of that bloated feeling, and a little bit of protein beforehand. And one thing you’re gonna want to do is make sure that you have adequate amounts of electrolytes in your system. So a good electrolytes supplements – LMNT, that’s a lot of sodium things like that.

That’s gonna keep you hydrated through your workout, and you’re definitely gonna want to drink a big, big glass of water. And that goes for all my low carb people and all my people that do enjoy carbohydrates. So to recap really quick to bring it all together, pre-workout about two hours before you’re gonna want to stick to a nice fast acting source of carbohydrates. 

I would recommend some fruit or maybe some white rice, and then a good source of protein, any type of lean meat, that’s easily digestible for you. And then if you’re a low carb advocate, make sure you’re drinking lots of water, get some sodium, some magnesium in you before your training. And then you can have a little bit of fat as well. All right. That covers it for today for pre-workout meals. I hope you found some value in this video. If you’d liked it, give me a thumbs up. If you’d love it, gimme a heart and as always stay strong.

-EarthFIT Coach Sam

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Dumbbell Snatch | Power Series

Dumbbell Snatch | Power Series

Published by on November 22, 2021 | Leave a response

Dumbbell Snatch | Power Series

Hey everybody, Coach Jared here. So for the last exercise in the power series, we’re gonna be discussing the dumbbell snatch. So getting right into those common mistakes, the first one I often see is people squatting and not hinging. Now this movement’s a little different than the kettlebell clean or the kettlebell swing because of the fact that the dumbbell is not traveling through your legs, it’s more of an up and down vertical motion, but you still wanna be hinging and not squatting. The reason being, all power movements are hip hinge based movements. If you’re squatting, you’re gonna be using more arms and you’re not gonna be able to get as much weight up.

So starting grabbing that dumbbell, your palms gonna be facing you, you’re hinging back, and then bringing that dumbbell up again. If you’re squatting, it’s gonna be harder to get it up.

Dumbbell Snatch | Power Series

You’re not gonna be able to get as much weight up and putting pressure on that lower back. Getting to that second common mistake, which I often see is again, similar to that kettlebell clean where, when you’re doing this, you’re doing more of an arc motion, bringing the weight out and then bringing it back in. So again similar to the clean, that center of mass, you wanna try to keep that weight as close to your body as possible. So coming up, bring it in, pushing that fist up to the ceiling. So it’s gonna be the same movement as the kettlebell clean, bringing that elbow back and then pushing that fist up to the ceiling. The main difference is the position of where you’re doing it. It’s gonna be higher up and you’re gonna be adding a slight shrug when performing the movement. So grabbing the dumbbell, again palm is facing you, you’re gonna hinge back a slight shrug, bring that elbow back and then pushing that dumbbell up to the ceiling. 

So again, when you’re doing this, you’re gonna shrug up, bringing that elbow back slightly, and then that elbow comes up punching that fist up to the ceiling above your head. So it’s very similar to the way you do a kettlebell clean, just you’re doing it at a higher position and adding that slight shrug to that movement as well.

So the third common mistake I see is not necessarily a mistake, but in order to put your shoulder in the safest position, when you have that dumbbell overhead, we start with the dumbbell palms facing you. As you bring it up, you actually wanna rotate your hand. So your palm is facing towards you and your thumb is facing behind you. That’s gonna put your shoulder in that safest position when you have that weight overhead. So again, starting with your palms facing, you’re gonna shrug, bring that elbow back and punch that fist up to the ceiling while rotating your hand. 

So your thumb’s facing behind at the top. So hinging down, shrug pumps facing back, control it down to your shoulder and then bring the weight back down. So again, the last common mistake I have to see is when people bring it back down, they’re kind of just letting that weight fall. You don’t want to do that again, that’s gonna strain your shoulder. You want to control it back down and then bring it back all the way down to that starting position. All right. So I hope you’ve enjoyed the power series. I hope you guys try to implement all these forms and techniques that I’ve shown you throughout these three exercises. Please don’t hesitate to come up to me, whether it’s before a session or after a session, if you want to kind of help me guide you through it a little more, but I hope you all have gotten a lot out of this power series and that you’ll practice each and one of these and, become experts at these as soon as possible, keep pushing and always remember you gotta hustle for that muscle.

-EarthFIT Coach Jared

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KettleBell Clean | Power Series

KettleBell Clean | Power Series

Published by on November 19, 2021 | Leave a response

KettleBell Clean

Hey everyone! Coach Jared here. So for the second part in the power series, we’re going to be discussing the kettlebell clean. And I know what you’re thinking the second you hear the word clean – the back of your wrist starts to hurt, but I promise after watching this video and a little practice, your wrist will never hurt again, and it may become your new favorite exercise.

So to demonstrate I’m going to be doing a single arm clean, but I will be demonstrating a double kettlebell clean at the end of the video as well. We’ll get into those common mistakes often seen with the clean. So for that first common mistake I see is the start of the movement. Similar to the kettlebell swing.

You want to start the same way you start with that kettlebell six inches in front of you hinge-ing down, grabbing it with one hand, hiking it through your legs, like a football, and then doing the movement. 

That second common mistake I often see is again, squatting instead of hinging like we discussed all these power movements or hip hinge based movements. So you want to make sure you’re hinging and not squatting as you do this. If you’re squatting, you’re going to be using your arms to get the kettlebell up. But again, you really want to use those hips, use those hip power to help get the kettlebell up. So again, starting the movement and hinge-ing back, really using those hips to help you get it up and not your arms. 

And the third common mistake I often see which is the biggest mistake is the actual movement, the arm movement, when you’re doing that clean. So a lot of times I’ll see people almost make an arc where the weight’s coming out and then they’re bringing it back in. And they’re flipping that kettlebell from the front of their wrist to the back of their wrist. 

Like I discussed kind of in these, the kettlebell swing, a center of mass. You want to try to keep that weight as close to your body as possible when doing this. So instead of bringing it out and then back in flipping that kettlebell, you want to do more of a vertical motion, staying tight in, and you’re actually twisting the kettlebell around your wrist. So in order to do this, you almost want to visualize zipping up a jacket. So that bottom position, when you’re zipping up a jacket, your elbow’s going to be back almost like a slight row. And then as you zip up, that elbow comes forward and that fist is being pushed up towards the ceiling. So that’s, that’s the movement you want with the arm instead of bringing that arc and then coming back out, you want to bring that elbow back, and then you’re bringing that elbow forward, pushing that fist up to the ceiling. 

Now, when you’re doing this as well, you want to be twisting the kettlebell instead of flipping it. So in order to do this, you want to keep the kettlebell loose grip in your hand. So the kettlebell is going to be sitting on your fingertips at the bottom. And then as you come up, you’re twisting that kettlebell around your wrist and then bringing that elbow back forward and pushing that fist up to the ceiling. So in order to do this, you’re gonna  start with the kettlebell out in front, like I said, six inches in front of you, you’re going to hike it through your legs. As you start to come up, you’re already twisting that kettlebell around and you want to be totally had that kettlebell totally twisted at this position. (please see the video) So when you’re here, you’re just bringing that elbow back forward, pushing that kettlebell straight up to the ceiling instead of flipping it. So as you come under, you’re going to hike it as you come forward, bring that elbow back while twisting the kettlebell and then pushing that elbow forward. And that fist up towards the ceiling come down… 

(watch the video to see the proper form)

I did the side angle there. I’ll give you a straight on angle as well. Again, starting out in front of you, hiking it through, bringing that elbow back, twisting bringing that elbow forward. So again, this is a very explosive movement. It’s going to be quick. It’s going to take a lot of practice that twisting of the kettlebell. Remember you want to have it completely twisted before you even start to come up. Because, if you’re not twisted around as you come up, that kettlebell is going to be flipping over onto your wrist instead of already being completely twisted and then pushing your fist up to the ceiling. 

So I’ll demonstrate the double kettlebell clean as well. It’s the same movement as the first as a single arm clean, you may just have to go a little wider in your stance, obviously for both kettlebells to travel under. So again, starting with them six inches in front of you, hiking through, bringing the elbow back, twisting, bringing those kettlebells up… Again it’s going to take a lot of practice. It’s a very explosive movement but with practice, time, you’ll be doing it where you’re not going to be banging your wrist anymore. Like I said, it may become your new favorite exercise. So keep pushing and always remember, you got to hustle for that muscle.

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KettleBell Swing | Power Series

KettleBell Swing | Power Series

Published by on November 5, 2021 | Leave a response

Hey Everybody! Coach Jared here. So for the first part in the power series, we’re gonna be discussing the “KettleBell Swing”. So we’re gonna first start off going through the common mistakes often seen with the swing. And before I get into that, I wanna speak to you about center of mass. So what center of mass means basically is anytime you’re performing power movements, you want to try to keep that weight as close to your body as possible. It’s an explosive tight movement. So as we go out throughout these common mistakes, we’re gonna be discussing that center of mass more in depth.

KettleBell Swing | Power Series

So for that first common mistake I often see is the start and the end of the movement. So oftentimes I’ll see people just pick up the kettlebell and then start swaying their hips back and forth to get the momentum going, and then to end it they’ll just abruptly stop. So you actually want to start with the KettleBell that movement, six inches in front of you on the ground, in line with the middle of your body. You’re gonna be hinge-ing down, grabbing the top of that kettlebell and then hiking it through your legs. Kind of like a center in football, hike it through your legs and get that momentum going. And then to end the movement, you wanna slow down your arms, not abruptly stopping and bringing it right back down to that starting position, six inches in front of your body. (Please see the video)

So for that next common mistake, I often see people doing is actually squatting when they do the movement and not hinging. So what happens when you squat… squat, you’re putting unwanted pressure on that back, and you’re probably using those arms to help get the kettlebell up instead of using those hips like you should be. 

So what you want to do is really focus on that hinge back and then thrusting your hips coming up, using that power to get that kettlebell up. Again, starting the movement, hinging back, hinge down, getting that movement going and not squatting. And again, when you’re doing this hinge, you want to think about a clock. So if your body is straight up, you’re at 12 o’clock, your back is completely parallel to the ground. You’re at three o’clock… So when you hinge down, you wanna be about that two o’clock position. If you’re too upright, you’re gonna be using those arms. And not that those hips to get the KettleBell up. If you’re too parallel at that three o’clock, it’s gonna throw you off balance. So again, starting the movement. Coming up… You want to hinge you about that two o’clock position to get that max power from the hips. 

The next common mistake I see is when the kettlebell is traveling back through your legs, going too low with that kettlebell again, that center mass, you want to try to keep it as close to your body as possible. So when you’re bringing that kettlebell back under, you want to try to keep it up as high as possible under, and not coming too far down. Again, if you’re coming too far down, it’s gonna put unwanted pressure on that back. So getting the momentum going again, keeping that kettlebell nice and high as possible coming down through those legs. 

And then the last mistake I see, which everybody does is often they keep their arms locked out at the top of the movement. Again, getting back to that center of mass. You want to try to bring that weight as close to your body as possible. So if the weight’s all the way out here, again unwanted pressure on the back and spine, so you want to try to bring that weight closer into your body. So the way to do this is actually as you come up, you gonna bring those elbows back in a slight bend, keep ’em tight to your body and then lock ’em back down when you’re coming, when the kettlebell traveling back through your legs.

So again, starting the movement hinging again, keeping those elbows tucked in towards your body, slight bend. It’s bringing the weight closer to that center of mass, like we discussed. All right. So for the last thing I’m gonna perform the Kettlebell swing going through all the techniques we just covered. So again, starting with that, kettlebell six inches in front of you on the ground, hiking it through your body, hinging down, not squatting, keeping that kettlebell up as high as possible, and then your way through your legs. And then as you’re coming up, keep those elbows tucked in towards your body, slightly bend to keep that weight closer to your center of mass. (Please see the video)

All right. So I know I’ve hit you with a lot of information today, but the next time you’re doing the kettlebell swing, try to implement some of these proper forms and techniques that we just discussed. Keep pushing and always remember, you got hustle for that muscle.

-EarthFIT Coach Jared

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Power Moves Introduction | Beaufort Fitness

Power Moves Introduction | Beaufort Fitness

Published by on November 4, 2021 | Leave a response

Power Moves Intro

Hey everybody! Coach Jared here. I’m excited to announce that I put together a three part power series. The series does include the three main power movements we do in our training sessions.

Power Moves Introduction | Beaufort Fitness
Power Moves Introduction | Beaufort Fitness
Power Moves Introduction | Beaufort Fitness

The kettlebell swing, kettlebell clean and the dumbbell snatch. Now each of these exercises are great for total body conditioning, as well as developing that posterior chain. Why? Because it’s basically a hip hinge based movement. Yes. You’re gonna use your shoulders. You’re gonna use your arms and those movements, but you want that main source of power to come from those hips. For those of you who have trained with me before where, you know, I’m big on form technique. So in each of these videos, I’m gonna be discussing the common mistakes made with these exercises, and how to correct them. And then I’ll be demonstrating each one with the proper form technique that we just went over. So beyond the look for these videos coming soon, and I’ll have you mastering those power movements in no time.

-EarthFIT Coach Jared

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The Importance of Refeed Days | Health and Fitness Beaufort

The Importance of Refeed Days | Health and Fitness Beaufort

Published by on October 29, 2021 | Leave a response

All right, you got questions? Hopefully I have the answer. In today’s Q and A, I’m gonna go over the importance of refeed days. Let’s get right into it. So a client in the group asked “Sam, what are the importance of refeed days?” Now I’m gonna kind of change the headline a little bit. We can also call this cheat days. How important are those cheat days and or refeed days? So here’s the deal on that… Your body is going to do the best when it’s in a constant state of homeostasis, meaning it’s nice and level, knowing what it’s gonna get day after day after day. So if you can maintain a nice, healthy, consistent, balanced, nutritional approach throughout the week, that is gonna serve your body best first and foremost. So now that I got that out of the way, we can get into actually, okay, “that’s not always possible Sam, some days I’m eating a lot lower throughout the week, because I’m busy at work, I have to pick up my kids, you know, is it, is it okay if I eat more on the weekends in that instance?”

So here’s what I’m gonna tell you. It all depends on your goals and your behaviors around those refeed days.

The Importance of Refeed Days | Health and Fitness Beaufort

So if we’re using that refeed day as a binge type situation where, Hey, let’s see how little I can get throughout the week. So I can really splurge on this refeed day. That is a negative habit in your life and you’re probably gonna go over calories, gain access, body fat. Now, if you’re using that refeed day as simply a tool to take you closer to your goals and that’s your intent behind it. Then by all means, go for it. But I still would caution you on the refeed days. 

The Importance of Refeed Days | Health and Fitness Beaufort

How much are we refeeding? Are we going a thousand more calories over, are we going about 500? Typically a refeed day, a refeed or a cheat day really should only be about 3 to 500 calories in excess. And here’s why a lot of times when we get all those extra calories and we’re actually getting a lot of systemic inflammation in our stomach that we may not be used to. If you’re used to eating low calories throughout the week, and then you hammer yourself on a Saturday or Sunday with tons of calories, you’re gonna get loaded, you’re gonna get achy joints, not feel that well. And we tend to lean towards foods that promote that inflammation, you know, those processed foods that we wanna stay away from, that we seem to be able to during the week, but when it comes to those cheat days, we’re hammering down. 

So to recap, I’m gonna bring it all together here. Refeed days are appropriate for some, if you really struggle getting your calories in throughout the week, you can have, you know, a day in the middle of the week and a day at the end of the week that are a bit higher calorie. This would be called undulating your calories. Meaning one day is a little bit lower, the other day is a little bit higher. You could do this every other day, but you’re gonna ultimately want to kind of know how much are you going up? How much are you going down? Is it staying consistent? And also on those refeed days, we want to stay away from the highly processed foods, and don’t want to over indulge. So if you find yourself leading to that, the best approach and the best approach for most is gonna be – stay consistent throughout the week. Your body’s gonna reward you for doing that. All right. That’s all I have for today. I hope you guys found value in this video. If you’d like to give me a thumbs up, if you’d love to give me a heart and as always, stay strong.

-EarthFIT Coach Sam

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Breathing Effectively To Enhance Workout

Breathing Effectively To Enhance Workout

Published by on October 28, 2021 | Leave a response

Hey EarthFIT fam! You have questions? Hopefully I have the answer. In today’s Q and A. I’m going to go over how to breathe during training. And I’m not talking about just breathing, I’m talking about breathing so we can actually get the most out of our workout. What are some strategies we can do? Now with this I could probably make tons and tons of videos, really getting into the weeds, but I’m just going to give you one simple trick today that when you can take it, apply it instantly and get better results right away. Okay. So the main number one thing here, we want to do is practice breathing through your nose. Most people don’t consciously breathe. They just kind of take short, shallow chest breaths. Breathing through your nose is actually going to force you to fill up your diaphragm, expand it with air and get more into your lungs.

Breathing Effectively To Enhance Workout

So breathing through your nose, obviously it just looks like this (please see the video) big breath in and exhale. Before you get into training. When, before you even warm up, I would recommend taking about 20 to 30 big nasal breaths in, out through the belly button. You put your hand on your stomach here, exhale… practice that to kind of get that oxygen flowing in your body. And then as you get into training, try to make it through the first five to ten minutes of your warmup or workout, I should say, just breathing through your nose alone. Okay. So if you could just try this simple thing, remember to breathe through the nose, you’re going to get better long-term results, especially towards the end of your workout, because you’re going to fill your body up with more oxygen early on, which will help you out later.

Another trick you can do, I’ll give you a little, little separate side note you could do on non training days. You can use this sauna right here and you can practice the same nasal breathing through that. And then if you have a cold shower or anything like that at home, that’s another place that you could really practice your deep breathing in. The reason we want to kind of do it in those two extreme environments is your body’s naturally going to want to tense up a little bit so we need to learn how to breathe through it. Similar to training. It’s kind of like breathing through, some of that… I don’t want to say pain, but discomfort that comes along when you’re getting really tired, it’s more of a mental stress. So we need to learn how to battle through that. And a good way is to start by practicing either in a sauna is probably going to be the most comfortable and then in a cold shower, and then you can apply that to training.

So very simply again, take about 20 to 30 big breaths in through your nose, out through your belly button to warm up. And then as you get into training, it’s shorter nasal breaths. Try to make that as far as you can, 5 to 10 minutes into training, and then you may return to your normal kind of breathing through the mouth. When you do breathe through the mouth, make sure we’re getting full deep breaths, try to fill your belly up with air. We don’t want to just shallow into that chest. So that’s all I have for today. That’s your tip. Breathe through the nose. I know it’s breaking science here, but that’s all I have for you today. If you love this video, give me a heart. If you liked it give me a thumbs up and as always stay strong.

-EarthFIT Coach Sam

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Plantar Fasciitis Part 2 | Health and Fitness Beaufort

Plantar Fasciitis Part 2 | Health and Fitness Beaufort

Published by on October 27, 2021 | Leave a response

Plantar Fasciitis Part 2 | Health and Fitness Beaufort

Hey! What’s up? Coach Andrew here. I’m going to address the Plantar Fasciitis part 2. Just adding another insight for you folks who are suffering from pain at the heel underneath the foot, the plantar fascia, you guys know that pain very well. When you get out of bed, you start walking. It’s like so much and rip your heel apart, right? It’s not fun. We can’t do anything you know very fun with that pain. So part two, if you haven’t watched part one yet. Go back right now.

Watch it because this won’t make sense to you. It won’t make sense if you just skip out on that video. All right. So coming in this is good for routine in your warmup and the homework that you do daily to address your concerns in a plantar fascia. So you’re gonna get a wall here, big step back with one foot, like a split-squat, this front foot is going to come up 90 degrees with your right, with your knee and your hip.

Plantar Fasciitis Part 2 | Health and Fitness Beaufort

And then with both hands on the wall, you’re going to pendulum swing with that knee bend back and forth here. Make sure those hips are rotating as well. And then therefore your ankle is going to start to evert It’s going to start to do like this. If you see your, you have your foot like that, right? Keeping the heel on the ground, that back heel on the ground the entire time, you’re going to feel the calf muscle work. You’re going to feel your ankle work. Right? So we got stabilized in certain areas of the ankle, the foot, obviously part of the calves… Certain muscle groups, but most importantly, start to lengthen and improve mobility in an overactive gastrocnemius and soleus. Those two muscle groups contribute to a lot of dysfunction and plantar fasciitis, without getting too scientific on you folks. That’s a good repetition, do 15 reps per side, it’s good for the hips too. All right. Then in later videos, I’m trying to keep this video short later videos I’m going to address the glute mead, What it does for plantar fasciitis and what it does for low back pain, but also I want to address the thoracic mobility, which is extension and flexion and rotation that deserves 20 million videos as well. So, see you guys on the flip side, let’s keep working on our bodies, our fitness, our health. I’ll see ya.


-EarthFIT Coach Andrew

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Plantar Fasciitis: Starter Routine

Plantar Fasciitis: Starter Routine

Published by on October 25, 2021 | Leave a response

Hey everybody! Coach Andrew here from EarthFIT. Why do I have my shoe off? Well, we’re gonna address plantar fasciitis, a popular demand today in this video. First two points I wanna make though. However, before we jump into it, point number one is do not self-diagnose. We don’t know what’s going on with our bodies unless we have looked at it with a professional. A medical professional could be a doctor, could be orthopedic, etcetera… Who’s helped us diagnose what’s actually going on. So let’s say that’s a diagnosis of plantar fasciitis, that’s an inflammation in the bottom of our feet, typically towards the ball of our feet right… So just below the ball, just starting our arches of our feet, there’s 130 or so muscle groups from ankle below. So there’s a lot going on that we don’t know about. And what do we do all like, what do we do? 

We walk, we stand that requires musculature and our arches of our feet and toes and things like that all the way through the calves all the way up. The kinetic chain to be working, to keep us upright. So a lot of action going down there, especially if you’re walking and you’re running all day.

A lot of repetitive movements. Point number three, I guess, is gonna be… I personally have like six or seven different assessments that I can go through with you to address the actual root cause of the issue point B just cuz you have inflammation in the plantar fascia doesn’t mean that’s where it starts.

The root cause of it could be a hip or the way that you shift your hips or you have a hip hike or you’ve had a knee repair or you know, knee replacement surgery or you tore your ACL and there’s a lot of issues going on with your knees that relate to your ankles. So you may have an ankle injury, who knows?

So we gotta pinpoint the root cause of the issue based off previous issue injuries. When they happened, how they happened, repetitive movements, what you do on a daily basis for work, how do you sleep? Um, literally your positions of your sleep affect you, right? You’re sleeping 7-8 hours a day, maybe sometimes a little less for some people, right? Sometimes a little bit more. And then also, what your daily activity is like. Right? Lots of stuff we gotta collect first before we actually pinpoint the root cause of the issue, which probably isn’t the bottom of your feet. All right.

So let’s say we pinpointed it a good routine to start with, a starter routine. There’s millions of other things that can, that you can customize to actually help the plantar fasciitis. Pick a tennis ball or a lacrosse ball, start rolling the ball and the arches of your feet then work to your Achilles tendon and your calf musculature of the posterior side, which is the soleus and gastrocnemius muscle groups. But you don’t have to know that. I’m just saying the back of the calves right back here is what you wanna start the foam roll. And you can even do a little lacrosse ball work or massage on it as well, right? Refer to my ankle mobility videos in the past to learn how to stretch properly and how to foam roll properly or how to actually roll out properly.

Then after you roll, then you wanna stretch right? The toes, the ball of your feet, arch just literally with your hands all the way through… you’ll feel it, you’ll feel a relieving sensation when you start stretching out that area, work your way to the achilles tendon and your calves refer to other videos. All right? So that’s how you start. If you have any questions, reach out to us, we’re always here to help, but you… Hopefully you’re a little bit more aware of what may be going on, go to your doctor and then hope we can help you out a little bit more with a stretching mobility routine, pinpointing the root cause of the issue. And then you have to go do strengthen routine, right? So that involves a lot of band work, a lot of towels, a lot of instability control instability, right? To help you strengthen up some key musculature from toes, all the way, the kinetic chain, literally all the way up so that we can give you the best shot at overcoming plantar fasciitis for life. I’ll see you guys in the next video.

-EarthFIT Coach Andrew

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