I’m gonna teach you guys the ins and outs of doing a McGill airplane. So why do you want to do this exercise? It is great for core stability. It’s very difficult to do one. There is a regression that I’m going to show you guys.
So first I’ll just show you the regression. So this is where most of you should be starting out. Okay. You’re going to balance on one foot here, be about a hand length away. Easy enough to where you lean forward. You can put both palms against the wall because that’s eventually what you’re going to do in this. So we want to stand on one leg here. You’re going to reach forward to the wall here, you’re going to reach back here. Now I’m just having a light, a bit of pressure here on the wall. From there, I’m going to open my hips up. I’m moving from the hips here, I’m not moving from my shoulder blades or anywhere else moving from my hips. And I’m just trying to open up to one side as far as I can. Once I can do that, I’m going to twist and go the other way. Now, when I’m doing this, I’m actually pushing my hip down. I’m pushing it down here. You’ll feel good stretch there. You want to push until it goes as far as you can go. So that’s the regression of the exercise. That’s really good for warming up and your core stability overall.
The next version of it, the more advanced version would be just doing it without any, any support with the wall. This is pretty difficult for most. So you want to grab again, just balance on one foot here, kick it back. Now again, I’m going to put my arms out by the side here, but I’m strictly moving from my hips, all my chest to come parallel to the floor here. Then I’m going to open up to one side. My arms will move, but I’m moving from the hips. Again, try not to fall over here. It’s going to challenge foot stability. And then we will go to the other side.
This is again called a McGill airplane, very difficult, phenomenal warm up exercise and one that you can incorporate into your daily life for improved stability in the core. And then some of the hips.
All right today, I’m going to go over the bird dog. It’s also known as a Quadruped. This is a phenomenal core stability exercise, one that is fantastic for long-term health as well. So starting position here, and I’m going to show you the easiest version. There’ll be three versions of I’m going to show you guys today. First will be the easiest version. Almost anybody should be able to do this one, a second will be a little bit more difficult for those that have been practicing for a little bit. And then the third will be for the most advanced, and that will be a little bit more difficult. And then I’ll throw in a bonus one as well. So we’ll actually get 4 versions today.
I’m gonna start with the easiest version here would be hands right under the shoulder blades here. We’re just going to kick one leg back and reach out with one arm. This right now… I’m reaching out with my hand and back with my leg, notice I’m not coming up with both of them. They are raising up, but I’m actually reaching out. And what we’re trying to do here is to keep the hips square to the floor is going to challenge your core. Then you would come back to the starting position and go the opposite direction. What we want to look for here is any imbalances.
If that becomes too easy for you, you can do just a little bit of variation here, reach out and then when I reach out, I come back in elbow to knee, and then I reach back out, that’s going to be a little bit more difficult there. So if I get really proficient at those and really good at those and they become easy, doing ten of them no, not dipping my hips and keeping them square to the floor. It’s relatively easy. I’m not breaking a sweat, we can go to a more advanced version, which would be from the hands and feet.
Now I do recommend starting out this advanced version against the wall. And this is my little bonus tip for today. So before you go full on bird dog or quadruped, you want to actually, you can use the wall as a support here to kind of help stabilize you. So the answer right under the shoulders here, you’re going to reach out in front of you to a wall, push it into the wall and then reach back here. And then you would hold for a few seconds and then back down.
Now, once that becomes easy for you, you could do the full bird dog version or quadruped version which would be hands around the shoulders, standing up tall. You’re going to reach out. Again, I’m reaching this way. I’m kicking back here, stabilizing, trying to keep my hips square and then back down. And then I’ve reached the other side, just like that. Again, that’s a bird dog also known as the quadruped, phenomenal exercise for your core stability, hip stability, and just overall health and longevity.
“You have questions? Hopefully I have the answers. In today’s Q and A, I want to go over a question I received from a member. They were asking, what should I do on the days that I’m not working out?… They said they typically go running or they’ll do a beach-body Shaun T style, higher intensity workout but they often feel tired or depleted afterwards, what should they do in that instance?
All right. So I’m going to get right into it. I’ve answered kind of, or hinted around this before, but I’m just going to come out and be very blunt about it today. Cardio is not going to take you to your fat loss goal if that is your goal is to lose fat. I don’t know specifically if that’s what they’re trying to achieve. So you always have to start your training, whatever program you’re going in with a clear, defined goal. And that needs to be communicated to the coach, to whoever. At EarthFIT, when somebody comes in, they sit down with me, they communicate their goal; that’s part of the process. I then tell their coaches their goals, and then we use the best scientific principles to get you to your goals. So with training specifically, I’ll just talk about fat loss because that’s typically the goal everybody’s looking to achieve.
First thing to know, you’re not going to outwork poor nutrition. Nutrition is going to play the largest role by far hands down, for fat loss. So if you’re looking to lose fat, you have to dial in your nutrition. Doing extra workouts is going to do nothing for you. It’s actually going to hurt you because it’s going to slow down your metabolism. Now, if your goals are to put on more muscle which also helps burn fats, then your off training days would look like one or two things.
(1) Either work on mobility because that mobility is thing and transfer over when you go into the gym to better performance, better strength gains.
(2) You could focus on sending a small muscle building signal, not too large of a signal to facilitate recovery, and then more muscle building growth. So what those workouts typically look like are short 10 minute. I like to use resistance band workouts, and you just do small movements like squats, you could do curls. If you’re trying to go for more of your arms, really, whatever body part you’re specifically trying to go after, or build up would be the one that I would suggest you target in those small mini workouts. Now, with those workouts, you do not want to overdo it. You keep the moderate intensity. You do like a five out of 10 on the intensity level. You’re just trying to again, send a small muscle building signal, facilitate some recovery so those muscles can grow. You’re sending the signal that says, “Hey, we need to get stronger”.
Now I’m going to talk about why running and things like that are not beneficial if you’re trying to get fat loss. So in here, we’re already doing enough cardiovascular activity to stimulate fat oxidation, build up your aerobic capacity. So that physiological adaptation is already covered by the training you’d be doing in EarthFIT. Running outside of here really also it’s going to do is slow down your metabolism, in my opinion. If you’re consistently already training 2-3 days a week, it’s just going to slow down your metabolism. You may see good weight loss for the first, you know, month or two, but after that, your risk of injury is going to increase dramatically. And it can slow down your metabolism because what happens is you run, that’s an endurance style activity or you do like a high intensity workout – those are all telling your body “We don’t want more muscle. We want to pare that down. We need to get lighter.” So it’s going to shed both… The studies will show typically when you run, you’re losing 50% muscle, 50%, fat. So really what happens is your body fat percentage actually goes up because you weigh let’s say you drop 10 pounds. 5 of that is muscle, 5 of that is fat. Well, now you’re actually in a lighter weight, and you still have a high body fat, your body fat percentage actually goes up because you took down the muscle that you previously had with it as well.
So I hope this clarifies things basically to summarize, if you’re training here at EarthFIT, I would recommend do mobility or a small muscle building workout. There are times and places to do more endurance training, but if you’re going for fat loss, that’s not going to take you there. Instances where you’d want to do more endurance is where you’re going to actually do it in endurance style events. So if you’re training for some type of race, or if you’re training to really just build up a better aerobic base, then that’s fine. Just understand it’s not going to take you specifically to fat loss if that’s your goal.
All right. I hope this clarifies things. I know there’s a lot of little long with it as usually when I get into the cardio topic, but that is all for today. Hope you found value in this video. If you did, give me a thumbs up. If you love it, give me a heart and as always 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! What’s going on? It’s Ian Hart here with EarthFIT Training and I get asked often why is our training different, how come we get better results in training, etc.. And so, before you can get into that I explain to people how training works in a broad sense, in a general sense. I’m going to explain to you in a minute here a supercompensation model that will help you understand how you get results in training in a very basic, and simplistic way. And so let’s get into it…
When someone comes in for an assessment I test their base level of fitness and let’s say this is over a week. And so when someone comes in and they’re training I test their base level of fitness, we’re seeing where they’re currently at, at their fitness level. Everybody’s at different fitness levels and when I train them typically what happens, and this is what is supposed to happen, is they fatigue the body, they lose ATP and glycogen – that’s the energy in the muscle in the body, their nervous system gets fatigue, their immune system gets fatigue. So as they’re training, we’re fatiguing the body. And the changes don’t occur to the body until they go home, they eat, they sleep, they drink water, they recover and what happens is the body recovers at a better state, and the body has amazing ability to adapt to whatever stress you are putting on it and it recovers in the instance that the stress might occur so it’s comparing for the next time that that might occur and that’s what is called supercompensation. And you have to train in this period in a progressive scientific way again to see your base level improved, and that’s why a minimum of 2x a week in a progressive scientific way is needed to see your base level improve. And when I’m talking about a progressive, scientific way, I’m talking about if you ran one day a week and you swam one day a week you wouldn’t get better at either. You have to run at least 2x a week.
The real scientific results and studies show that 3x a week is really necessary to improve your cardiovascular. But let’s say it was 2x a week where you ran a mile, the second time that week you either have to run the mile faster to get results or you have to run a little bit longer distance, right? or maybe let’s say you run in a slight incline. There’s got to be some variable change and that’s a progression. So that’s 2x a week. 3x a week you see about 30% more results than 2 x a week, 4x a week we see about 25% more than 3x a week and then if you train too hard, too much, too often in the long term typically what happens is we see overtraining and that is a detriment to your training as well. We don’t want that to happen.
And so with our training what we did is we took all the years of knowledge and combine, we took the best of what we saw and combine in one training – strength, endurance, cardio, flexibility, mobility, stability. It has strength, conditioning and those mobility aspects of a training which helps people to get results in the safest, fastest, and most effective way all backed by science so this gives you an insight as to how training works and there you have it. I hope this is helpful. Have a great day! Ian Hart from EarthFIT Training.”
“Hey! What’s going on? I wanted to do a video on breathing and specifically your heart rhythm and the reason being is because we talk a lot about breathing in training so people come in to EarthFIT and we are telling them in between the training focus on your breathing, deep breaths in through the nose, out through the mouth, control your breathing, etc… Even in the end of the stretching I’m saying “Breathe in through your nose for 4 seconds, breathe out through your mouth for 4 seconds and get into a rhythm.” And so I don’t think many people really understand the power of why I’m telling them that and the reasons behind it. So what I’m going to do now is show you a little bit about how powerful this is and I’m doing it using a tool so you can actually, literally see live feedback just from me using this tool. This is called the emWave by HeartMath. You might have seen some of my post about HeartMath, it’s a scientific community that calculates coherence from your heart and brain rhythm and gives you feedback from your heart rhythm and when you shift your heart rhythm to a specific coherence, it generates positive feelings in you and so you can get this rhythm continuously and daily. You’re gonna feel much better about everything, your system’s gonna function better and so just in training while we are stretching, I like to get people into the rhythm because stretching and cooling down has a good mental and spiritual, physical aspect to it. And when someone wants to go to intense training, they have high endorphins. Now we get more oxygen into the body, they get in the good heart rhythm and good stretching. They’re going to feel absolutely amazing and they’re going to go into their day with that same positive effect and it’s going to help everybody else around them, etc..
So the way this works (emWave) is… it has infrared light, this gets clipped on the ear and then this infrared light is sending feedback from the blood flow in my ear down to the millisecond. And so I’m going to pull the camera close to show you what I’m talking about and I’ll try and get into a good coherence here, it’s going be… maybe tough while I’m doing a video. But essentially, I can use this tool by itself just by using all this stuff right here, but essentially I clipped this on to my ear and I’ll come over here and press play. And this will give me live feedback as to what is going on so it’s calibrating and now I’m gonna take some few deep breaths to try to get my heart rate variability, it’ll tell me if I am at a low coherence, medium or high, so right now I’m very low, right, I’m doing a video; I’m not really thinking; I’m thinking about just giving energy out to you guys, and now, I’m going to start to breath consistently. (Please see the video)
Alright, so I’m not going to sit here all day and do it, but you can see I just started to control my breathing and now all of a sudden the coherence level starts to rise up. And this computer, this actually has games and stuff that I can play. I’m going to stop this now, but a good heart rate variability will be consistent up and down… and this actually affects everything from your blood pressure. So, you can literally see…I can’t find it now but there’s a good picture which I’ll try and post in a blog that I do of the actual incoherence and coherence and the differences you would see on this piece of equipment here.
So why am I telling you this video? Well, you are in control of your physiology to a certain degree. You can sit there and just do consistent breathing. There’s a lot of people who believe that meditation itself… there’s a lot of people – buddhism, and a lot of aspects of meditation they say, meditation is just the breathing in and breathing out and really getting that coherence level and positive energy flowing up through you. So very important throughout the day you can do this 2, 3, 4, 5x a day. The goal would be to be in coherence consistently all the time, like even right now, if I was speaking to you and I was just breathing easily you might not be listening to the video because I’d be boring, but the point is to get in coherence with your breathing. Get to a rhythm, you can do it 5, 10 minutes. It’s a practice and the more you do it, the more you get in coherence, the better you feel, the better effects for your health and more positive emotions come out inside you so I hope this video helps you. If you have any questions, comments, let me know. Have a good day!”