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Breakfast On The Go | Beaufort Fitness

Published by admin on October 14, 2021 | Leave a response

Hey EarthFIT fam! You have questions? Hopefully I have the answer. In today’s Q and A, we’re going to talk about getting breakfast on the go. What are some good options and what to look for? All right, let’s get right into it. So this question was asked by a client. They want to know what specifically they should be eating when they have to run, maybe they don’t have a lot of time to prepare ahead of time. It’s breakfast in the morning and they’re running out the door, they’re rushing out the door. What is a good go-to in that circumstance? So I’m going to start out by giving you my favorite answer to everything. It really depends. It depends on what your goals are, where you’re at in your fitness, what activity you’re going to do plays a big factor. So these are things you want to consider.

For example, if you’re going to go and have a rigorous training session, it’s going to be a little bit different. What you’re going to want to grab on the go, as opposed to, if you’re going to sit on a couch for eight hours right after you leave the house, right? So it’s going to kind of depend, but for the sake of this video today, we’re going to talk about a standard client, just looking to lose body fat, trying to stick with their nutrition, going to work after they wake up in the morning, what would a good option be then running out the door. So really whenever we’re thinking about that, I like to narrow it down. I don’t want generally yes – Balanced meal. If you can get that and you have some options on the go, that would be perfect, but that’s not always feasible.

So I really like to narrow it down to two macronutrients. That would be (1) protein and (2) fat. Why fat? Because if you’re just going to work, it’s going to keep you satiated throughout. It also has a lot of good things for your brain to help you focus. Protein is very important for building muscle supporting muscle growth. And both of them tend to satiate you more, which means you’re not going to be as hungry throughout your workday.

So what are some good, protein, fat options when you’re rushing out the door? I like Greek yogurt number one, very simple, simple, and easy to eat.

Protein powder strongly recommends having that in the house. That is a great option as well. If we’re looking at kind of fats and proteins combined, we’d be looking at things like eggs. You can make egg bites night before a little preparation here is going to go a long way, but let’s say you didn’t do that. Maybe you didn’t prepare those eggs. What can you do again? Greek yogurt is probably my favorite, protein powder. And really it doesn’t have to be just those breakfast foods, because if we think about it, breakfast is just another meal. So anything else that you have leftovers from the night before are perfect. Anything… don’t get stuck in this breakfast type of mode, especially if we’re out on the run. If you have things in your fridge already ready to go eat them.

So really it comes down to, try to prepare a little bit ahead of time. If you have any Greek yogurt, some protein powder, even like a protein shake is a good thing to grab on the go, it really gets you started out on the right foot in the morning, or just leftovers from the night before are probably going to be your easiest bet.

No need to overcomplicate this one. Stick to a good protein source. I’ve made a lot of videos on what are good protein sources. Find one of those that’s easy, ready to grab and then head out the door, get ready to start your day. One other thing I would recommend with your go-to meal – drink a lot of water. A lot of people aren’t hitting their daily water requirements. A good little tactic that I like to use for clients is to set a daily water minimum. And this starts right at the first thing in the morning. So you’re rushing out that door, bare minimum, grab a you know, a big thing of water and have that to start your day. Nothing if all else fails. All right, that is all I have for you today. If you guys have any other questions, make sure you drop in the comments below. If you liked this video, give me a thumbs up. If you love it, give me a heart. And that is all I have as always stay strong.

-EarthFIT Coach Sam

Neck Stretches | At Home Stretching Series

Published by admin on September 9, 2021 | Leave a response

Hey folks, Andrew here from EarthFIT wanted to bring you your neck stretches for at home. Amazing people who have migraines, neck pain in general, forward head lean things like that. This is part of the process for kind of rehabbing, but also helping yourself out a little bit.

What we’re gonna do is we’re actually gonna take one hand, place it underneath our butt and sit on it. The opposite hand goes up slowly, pulls our head down the side, nose forward, nose forward, head down to the side, to the same side here. This is the scalene were stretching, hold for 30 seconds. Deep breaths, and go a little bit more, but don’t try to crank your head downward, right? A light stretch is sufficient and we’ll get you good results. Then you switch sides both for 30 seconds. Do that morning and evening. And throughout your day, especially you computer workers and you drivers who had your head down and shoulders up and whatnot.

Great for you to do your stretch that way. Obviously you want to hit the other side, the levator scapula, right? That’s going to be like this same exact positioning.

You’re going to turn your head to the opposite armpit or opposite shoulder, and then bring your head downward like this. You’re gonna feel kinda more of that back side of your neck. Amazing. If probably relieving right away when you do it, it’s an amazing stretch. Do that again. 30 seconds. Hold each side twice a day. And throughout your day, as you feel your neck pain, and then the bonus is neck rotation. I’m going to fast go, go nice and slow for neck rotations. And I’ll give you guys a lot more neck stretches along with shoulders and chest and lats and QL at the thoracic and lumbar and hips and knees and feet and ankles and calves. So much more to learn. I’ll see you guys on the other side.

-EarthFIT Coach Andrew

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QL Stretch | At Home Stretching Series

Published by admin on September 8, 2021 | Leave a response

QL Stretch | At Home Stretching Series

Hey everybody! Andrew here, coach at EarthFIT. Welcome to another series of stretches. This one’s going to focus on our Quadratus Lumborum and our Lats.

A Lot of people who sit all day long with bad posture, but also who are active all day long or are golfers, are tennis players who rotate right a lot, runners who rotate those hips, move those hips for running and things like that. The lats and the QL are going to be very tight for us, causing a lot of issues.

So what we’re going to do is take one hand placed on top of our head, right? Just like this. Then the opposite hand reaches across our body and holds on to our thigh. And we’re going to lean towards that one side, which is opposite of our elbow that’s up here and we’re going to hold on to our thigh here as we lean to the opposite side, you need to feel that stretch all the way down here. Now for me, I want to get an extra lats stretch.

So I only bring my shoulder and my hand all the way back behind here. As you can see for that extra lat stretch, as it leans to that one side and do 30 seconds, maybe three rounds of that on one side, 30 seconds, three rounds of that on the opposite side for those extra stretches. Do that night and day, you’ll feel amazing and a lot better off.

-EarthFIT Coach Andrew

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Chest Stretch | At Home Stretching Series

Published by admin on September 1, 2021 | Leave a response

Chest Stretch | At Home Stretching Series

Hey everybody! Coach Andrew here, coming at you with another amazing at home stretch video. We’re focusing here today – chest and anterior delts anterior shoulder.

This is huge for posture bringing the shoulders down and back. We harp on it in our sessions all of the time, tight chest, tight shoulders cause a lot of pain, even in the lower back, the mid back and the upper back lot of neck issues too as well. I can go on forever, but if we have better posture and better positioning, our joint actions will become a lot easier, a lot better, a lot less painful. So chest, very important to stretch out.

You’re going to get into a half kneeling position next to a bed or a couch, or even a chair you’re going to hinge at the hips, put your elbow, the closest elbow down on that surface. And you’re going to thoracically rotate, which is rotating upper body-wise outward away from the surface, keeping that elbow on the surface as an anchor so that you can actually stretch that same side chest and shoulder. I’ll show you another side too, as well.

We’re going to hold this for 30 seconds. Hold that stretch for 30 seconds, a maximum of two minutes per side night and day. And you’ll be well on your way for a lot of pain relief and a lot of better posture along with other things. So see you guys.

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Quad and TFL Stretch | At Home Stretching Series

Published by admin on August 31, 2021 | Leave a response

Quad and TFL Stretch | At Home Stretching Series

Hey everybody, coach Andrew here at EarthFIT bringing you another amazing stretch. This time it’s for your quads and some of the other deeper quad muscles that we have going on in our bodies.

This is how we set this up, right? So we take a pillow for at home, of course, and a couch or the side of the bed. If you’re okay with this, you’re gonna first get into this kneeling position.

And then I’m going to bend over, put my hands on the floor and put my foot up on the edge of that couch. Now I’m in this position, half kneeling, knee on a pillow and my ankle resting on the edge. So in order to get the quad to stretch out a little bit, all you have to do I mean, nice tall chest, right? Lean your hips back. But then you’re just going to slowly sit those hips or bring those hips backward towards your heel. You can definitely feel that quad stretch right there.

And then for a little, little extra bonus, all you have to do is bring the same side, arm straight up to the ceiling, and then you’re going to lunge/ lean forward. Don’t lean at the hips or the back, right? You’re just going to shift your weight forward, keeping your upper body straight upward until you feel the TFL (Tensor Fascia Latae), that hip flexor stretch in the front. So you kind of get in a double whammy feeling so you can do your quad stretch like this. Your hip flexor stretch like that for the interior side of your lower extremities. I’ll see you guys soon in the next video.

-EarthFIT Coach Andrew

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Piriformis Stretch | At Home Stretching Series

Published by admin on August 30, 2021 | Leave a response

Hey everybody! Andrew here, coach at EarthFIT bringing you amazing stretch at home series for your pesky piriformis, this muscle group attaches to the hip and the back. It does a lot of the work the glutes should be doing for you. If you have weak glutes, your piriformis is going to be very overactive, almost guaranteed, right? So this also caused a lot of pressure in the SI joint and hips, allowing sciatica to take place and lower back pain. So this is crucial for you to learn here.

What we’re going to do is you can grab a bed, a bench and couch, and you’re going to simply start out with putting an ankle in front of you, perpendicular to your body, and slowly bend that back knee dipping the hips straight down to the floor. This knee is going to start to lower towards the surface, and you’re going to feel that back, right, right about here in the piriformis, you want to hip hinge forward. You don’t want to round the shoulders. Again, you’re trying to protect that low back and have better posture here.

Now, if you’re not comfortable standing like that, because it doesn’t require a lot of strength and stability, then we’re going to lay on our back, ankle on top of our opposite knee, pulling the bottom of our opposite knee towards our chest. We’re using this leg here. That’s 90 degrees as leverage, pulling this knee backward, this shin backward towards my body. So I can feel the piriformis on the opposite side, right?

Here’s another variation to prone position. Some people like it, they do it a lot in Yoga. You’re going to bring that ankle right up the perpendicular. And then you’re slowly going to hip hinge and put pressure on the ankle a little bit, put pressure downward, at least until you feel that piriformis stretch kind of how to maybe finagle a little bit…

Now, find that kind of causing some knee pain, especially if you have an ACL or MCL issues and things like that, or just very tight calves, right? And we just kind of causes some knee pains. So you, you don’t have to do the pigeon pose, but also it causes a little too much of a stress sometimes. But anyway, hold each one of those for 30 seconds, two minutes max – morning and evening, you’ll be well on your way to alleviating some of those issues or just bettering your hip movements. See you later.

-EarthFIT Coach Andrew

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Hamstring Stretches | At Home Stretching Series

Published by admin on August 24, 2021 | Leave a response

Hamstring Stretches

Hey Everybody! Andrew here, coach at EarthFIT, bringing you your amazing hamstring stretch, done the right way. This is a technique that I use to get my hamstrings stretched out.

I use them a lot. We all do. They’re responsible for a lot of hip movement, knee extension. If you have tight hamstrings, a lot of people have poor knee extension. Like things like that. We don’t want that. We would use them in squatting, deadlifting, right? All that stuff.

So here’s how we do it. Grab a couch or a chair that’s stable, sturdy. We’re going to get a nice base of support here. We’re not going to be wobbly off balance or have something underneath our feet or anything like that. You’re going to bring your heel up on that surface, toes up to the ceiling to start with, you’re going to have a slight bend in your knee, but if you don’t have any knee issues and you’re okay with straightening out your knee all the way, please do that. It’s going to be a little bit easier to get into the stretch. You’re then tall chest, shoulders back. You’re going to hinge forward until you feel a 4/5 out of 10. In terms of that stretch in the hamstrings, the back of the legs. You’re not going to round your shoulders and bend over to try to touch your toes. That’s the wrong way, the wrong way to stretch your hamstrings. So many people do this. It’s not going to not work on your low back.

Okay? So hinge forward. Feel that stretch then for the second stretch, all you’re going to do is externally rotate your hips. Your foot goes out meaning. Then you hinge, this is to get your semitendinosus and semimembranosus, the semi sisters. Those are the medial hamstring complex. Hold that, relax and breathe. And then you’re going to internally rotate your hip. Your foot is going to go inside, hinge forward again. I’m going to feel more of that lateral outside of the hamstring, which is your biceps femoris. You got to hit all three cause there’s three hamstring muscle complexes, right? You got to stretch all three of them. Hold for 30 seconds. Do not just do a quick boom boom, in and out. It’s not gonna work. It’s not going to help. You’re not gonna get the results you’re looking for. And then hold for a maximum two minutes per side in, and in the middle so you can get your hamstrings stretched out. I’ll see you in the next video, for your next stretch.

-EarthFIT Coach Andrew

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Calf Stretch | At Home Stretching Series

Published by admin on August 23, 2021 | Leave a response

Hey everybody! Andrew, EarthFIT coach here, bringing you the Calf Stretch. We’re going to have two muscle groups that we’re stretching here. The gastrocnemius and soleus.

Two muscles are very responsible for a lot of things – foot movement, ankle movement, and a lot of causation of knee pain. So let’s come over here.

At home you’re going to grab a step or a wall. They don’t mind getting dirty. Unless you take your shoes off. They’re going to come over to your step or your wall. You can put your foot, the ball of your foot up on that wall, or step toes up to the ceiling. And you’re actually going to keep your knees straight and hands on the hips forward, putting a little bit of pressure down on the ball of your foot, allowing that calf the back of the leg to stretch. This is the gastrocnemius stretch here.

Then the soleus stretch. All you do is bend your knee towards your toe and hinge forward. You automatically feel a slightly different area stretching, maybe even the Achilles tendon, which is always good. Hold for 30 seconds minimum each stretch, breathe and relax and allow that muscle to stretch. If you fight the stretch, you’re not going to get the results you’re looking for. Relax that muscle group, hold that stretch and relax it. Breathe for 30 seconds at the minimum, maximum of 2 minutes per muscle group, you’re going to be well on your way. Do it twice a day morning when you wake up, evening when before you go to sleep and definitely mobility work from the knees downward before you work out, I’ll see you guys later.

-EarthFIT Coach Andrew

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Why is Stretching So Vital

Published by admin on August 17, 2021 | Leave a response

Hey everybody! Andrew here, coach at EarthFIT. I’m here to address the elephant in the room that we all are experiencing every single day, whether we know it or not – joint pain, whether it’s an injury 15 years ago, whether it’s sitting there just popped up yesterday or something that we may get into later on as you may start feeling sciatica, headaches, shoulder pain, rotator cuffs are all messed up, ACL’s, MCL’s, knee pains, plantar fasciitis in the feet, whatever it may be low back pain in general, I’m here to tell you I put together a series of videos coming up on how to get stretching at home, how to work on your mobility at home so that we can start the process. Start it, start the process of feeling better and getting a better quality of life and better posture, better technique when we’re coming in here, working on our fitness.

Why is Stretching So Vital | Health and Fitness Beaufort

Repetitive movements and postures all day – Am I doing texting, computer work, golfing, fishing, standing up, moving boxes, whatever, whatever it may be playing with our grandkids, sleeping. We have bad postures throughout the entire day, all day, 24 hours a day, repetitively causing overactive muscle groups to pull on the joint improperly causing really bad joint mechanics because on the other side of that joint is going to be the opposing antagonistic muscle group 9 times out of 10, that is weakened and lengthened. So if they’re not getting the neuro drive in the activation and the strength and the stability it needs along with other things, this is a very basic explanation. And the other side of that joint is overactive in tight and pulling too much. Your joint mechanics are going to be off, your joint alignment is going to be off. You’re going to have pain. You’re going to be pressing down on nerves, soft tissues. You’re going to be pulling on tendons and improperly moving those tendons and ligaments causing sprains and strains and micro tears. Not going to be good, this is not going to get better if you don’t do anything about it. So watch my videos coming up on the content. I’ll see you guys in here for more strength and conditioning, more fitness, more health and more motivation. Let’s go.

-EarthFIT Coach Andrew

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Modified Get Up | Exercise Demo

Published by admin on July 29, 2021 | Leave a response

This is a get up exercise. I want to show you guys today, very beneficial for anybody. One of the biggest factors of all-cause mortality is being able to get up and off the ground. And this is going to teach you how to get up and off the ground without using your hands. So very simple, you’re going to find… You don’t necessarily need a couch or a pillow. It would be a lot more comfortable. I’m going to show you both on the stability pad and off the stability pad today.

So simply starting out, you just get on both knees like this, you raise one leg up here and then the other, and you stand up very, very simple. That would be the most basic version of the exercise. If you did have something to put your knees on. You can, this is just purely for comfort. It’s not really affecting the exercise. If you do have a stability pad, you can stand on and make it a little bit more difficult, but this is generally just for pure comfort.

So how to make it a little bit more difficult is you would raise the hand up of… Like that you’re going to step forward with. So in this case, I have my left hand up. I’m going to step forward with my right, and I just want to look at my fingertips the whole time, step up and then up the other way, and then do the same thing on the way down here. Look up, lunge down, back to the other leg. If that becomes too easy for you, you can try the opposite arm, opposite leg. That would be contralateral movement. That’s going to be a little bit more difficult, that would be kind of the last progression of this here.

So to recap, just start going from the floor to knees, just hands in front of you stepping up, lunging back, stepping down when that becomes too easy. You, same arm, same leg, this case, it’s my left. And then if that becomes too easy, you can switch arms and do more of a contralateral step up there. So that is the step up. Another way you can progress is to add weight in the hand. You want to make sure you’re keeping that shoulder perfectly straight though. So that is a great exercise for long-term health and stability.

-EarthFIT Coach Sam

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