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Ab Activation (How To Contract Your Abs For Best Results)

Published by on May 13, 2014 | Leave a response

“Hey! What’s going on? It’s Ian Hart here at Relief4Life. I’m a Back Pain Relief Expert and Co-Creator of Back Pain Relief4Life that you can find backpainrelief4life.com.

Today what I want to speak to you about is activating your abs. We find that most people are disconnected with being able to consciously activate their abs. They don’t even know how to fire from thought to the abs; they can’t even activate it. This is leading to a lot of back issues. The abdominals are endurance muscles that help support the body. Because people are sitting down all day or leaning over, those muscle atrophy, they become weak and they become disconnected from those muscles.

So, I’m going to give you 2 techniques to help you activate your abs, but before I get into that, I want to explain a misconception and a myth that has been taught through a certain mindset or thought or idea in the training and this can lead to issues later on. It’s not the best approach, it’s actually not only not the best approach but it’s not correct in terms of activating the abs. Here it is: Sucking In or drawing in close to your spine. A lot of times when I say activate your abs when I’m working with a client, they will suck in and I say No no… press out with your abs. They have no idea what I’m talking about. They think activating your abs is sucking in. So sucking in actually weakens the abs so if you think about it just in terms of structure, in terms of creating your foundation if you have something closer together it’s [getting] weaker than wider apart. So if you draw your abs in, it’s weakening the area around your spine plus you are not activating the muscles which is a contraction so the muscles are meant to protect the organs, sucking in is not protecting. Okay so don’t suck in, don’t draw in.

The best way that I’ve learned to teach people is through Coughing. When you cough <cough> – just natural coughing, it forces you to activate your abs. If you hold your stomach and cough, you can feel your abs activating. So now once you connect that thought process, you can now do it consciously. It might take a little bit longer for you to get it if you haven’t done it in a long time, but it will help. The next thing is Punching Yourself in the stomach, obviously not to hard but just taking your hands and hitting  yourself in the stomach. It forces you to activate yourself, your abs, core muscles are there to protect you so unconsciously it will protect yourself when you hit yourself in the stomach. That will help you connect your mind to the movement, and this is also very important in our Back Pain Relief program because it helps you reconnect your mind with the movements; It gets better results; it gives us that 4G access we want in the body. Remember, your body is like the internet. It can be disconnected and it can have dial up. We want 4G.

So here you go, this is Ian Hart with backpainrelief4life.com talking about Ab Activation. I want you to go ahead and try if you’re sitting in your chair, go ahead and just hit yourself in the stomach or cough and see how it activates your abs. Now if you are sitting down all day, you should think about keeping your abs active throughout the day, sitting up right and this is going to help prevent back pain. It’s going to make you stronger and you’re going to feel better. Take that home, use that one. This is Ian Hart with backpainrelief4life.com.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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Beaufort Health and Fitness: Ginger Turmeric Tea Recipe

Beaufort Health and Fitness: Ginger Turmeric Tea Recipe

Published by on April 23, 2014 | Leave a response

 

If you are looking for a health boost, consuming Turmeric is a great place to start if you haven’t done so already.
I will let you in on my secret Ginger Turmeric Tea Recipe that provides endless health benefits with a great taste:
1) Fresh Organic Grated Ginger (Amount to your liking. I like a lot so use about 4-6 inches for 6-8 cups)
2) Fresh Organic Grated Tumeric (About a 1/4 to 1/3 the amount of Ginger)
3) Put the grated ginger and tumeric in a pot of water and bring it to a boil for 1 second and then steep it for at least 20 minutes. You can steep it for up to 24 hours.
4) Strain the tea into a cup.
5) Squeeze fresh organic lemon juice (half a lemon or to taste) into the cup
6) Stir raw organic honey into the tea, amount to your liking as well
7) Here is the secret that you will not find anywhere, turmeric is fat soluble meaning it needs fats for its powerful properties to be absorbed. Take a tea spoon of coconut oil and put it into the tea. This will add flavor, beneficial fats and help the turmeric absorption.

 

Myriad of Benefits: (Here are just a few)
  • Anti-inflammatory
  • Anti-fungal
  • Anti-microbial
  • Increase recovery from exercise
  • Vaso dilator
  • energy booster
  • nausea remedy
  • intestinal support (improve digestion)
  • Immune booster
  • liver detox
  • flu, cough and cold remedy
  • Reduces bad cholesterol
  • purifies blood
  • and on and on and on

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.

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BEAUFORT PERSONAL TRAINER ASKS: IS YOUR SWEET TOOTH CAUSING YOU ACHES?

BEAUFORT PERSONAL TRAINER ASKS: IS YOUR SWEET TOOTH CAUSING YOU ACHES?

Published by on April 15, 2014 | Leave a response

Breaking News: As of last month the World Health Organization (WHO) lowered their daily sugar intake recommendations from 10 percent of calorie count to 5 percent. That works out to about 6 teaspoons — or 25 grams — of sugar per day for someone whose BMI is between 18-25 (considered normal).

Why? According to WHO, “Many people don’t realize much of the sugar they take in are “hidden” in processed foods, according to WHO. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar.”

How much sugar you eat in a day can wreak havoc on your health, skin, weight, mood, etc. But while it’s all well and good that the sugar guidelines have been cut in half, which WHO representative is going to clear out your refrigerator or follow you around all day slapping the high sugar foods out of your hands? The answer is no one. Even your Beaufort personal trainer can’t do that. So it’s up to you at the end of the day to make the right choices.

Now, if you’re like me (aka a sugar addict), you may get that craving anywhere between lunch and dinner and that’s when all hell breaks loose. You may have tried in the past to go cold turkey, and for some, that works, but for those of you who end up strung out, biting your nails and looking like you need your next hit of heroine, this just won’t do. Even working out with your Beaufort personal trainer, though it puts you and your body in the right frame of mind, it may not keep you away from the tub of ice-cream at night or from the birthday cake at the office. So how to you get off sugars? Let’s start by eliminating refined sugars (high fructose corn syrup, corn sugar, sugar alcohol, and the like)… really bad stuff.

I can tell you from my experience being a Beaufort personal trainer that not all sugars were created equally. Refined sugars especially are harmful to your body in more ways than one. Including:

1.    A weakened immune system – I know that every time I fall off that sweet, yummy wagon, I get a severe cold. And it has been proven that sugar decreases our immune response.

2.    Increased inflammation in the body – along with gluten, sugar has been known to lead to inflammation in the joints.

3.    Stressing our organs – our livers does double time to process excess amounts of sugar in our bodies.

4.    Premature aging – Sugar contributes to Advanced Glycation End-products (AGEs). These AGEs damage the skin’s collagen and elastin, causing to appear more wrinkled and saggy.

5.    Mood swings – and the inevitable crash.

Here are some alternatives to refined sugars to help get you on the right track to kicking your sugar habit while letting you still enjoy the occasional sweet treat. NOTE: despite the benefits of these vs refined sugars, please use in moderation (about a tablespoon or 2 per day).

Raw Honey: Benefits – it contains high-antioxidant flavonoids, which can help reduce cancer risk; is also antibacterial, acts as a cough suppressant, boosts energy, heals wounds and can help regulate blood sugar levels.

100% Pure Maple Syrup: it contains zinc and magnesium, which can boost immunity. It soothes stomach pains, is anti-inflammatory and has polyphenols, which are rich in antioxidants.

Unsweetened Applesauce: An apple a day keeps the doctor away. Why not try some applesauce too? This high antioxidants snack has soluble fiber, vitamins C and A and potassium, all of which can help promote heart health and proper brain function.

Coconut Water: Working out with or without a Beaufort personal trainer? Forget the sports drinks?and load up on high electrolyte, low fat, low glycemic index (unflavored) coconut water. Sport drinks have lots of sugar, which can lead obesity. And while we’re at it, we can source some sweetness from coconuts as well. Coconut Sugar, a great sugar substitute ?is made from the evaporated coconut palm flower sap. It has minerals such as zinc, potassium, calcium and iron and is lower on the glycemic index.

Cranberries, Raisins or Ripe Banana: Ripe bananas and dried fruit, like raisins or cranberries, can be ground up and substituted as a sweetener into baked goods. You’ll placate your sweet craving and get the added antioxidants and other minerals like potassium from the natural sugar.

Remember, what goes up, must come down. It’s physics… Unfortunately, the same goes when you eat lots of sugars. So skip the refined sugar and opt for one of these tasty sweet treats instead.

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