Beaufort Fitness: Killer Ab Exercises
True, crunches won’t reduce your body fat, but that doesn’t mean you shouldn’t strengthen your abdominal muscles. Consistent ab exercises are an essential part of a well balanced exercise or Beaufort fitness routine. Try these killer ab exercise:
Plank: Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower to the start position and repeat for 3-5 reps.
Knee Tucks: Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. Repeat for 12-15 reps.
One-Armed Full Sit Ups: Start on your back with your right knee bent, foot flat on the floor, and left leg extended straight out. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.
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.
Beaufort Health and Fitness: How To Get Rid Of That Muffin Top
Stop Eating Processed Foods
Everyone loves a good shortcut, right? Depends on where that shortcut takes you. From now on I want you to think of processed foods as a shortcut to belly fat.
I wouldn’t be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly. If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.
Eat Fresh, Whole Foods
Once you’ve cut the processed foods out of your diet, fill in the void with lots of fresh foods like:
Green vegetables
Whole, organic, seasonal fruits
Lean, hormone-free, high quality meats
Colorful organic veggies
Nuts and seeds
I know this list of foods may seem boring at first, but if you stick with it long enough, you’ll grow to love the tantalizing flavors of real food. When your diet is filled with the foods listed above, your body will quickly shed pounds and lean out.
Do Challenging Exercise
The absolute best way to lose your muffin top forever is with a consistent, progressive exercise or Beaufort health and fitness program.
Consistent: You should be exercising 3-5 times each week.
Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.
Beaufort health and fitness programs are specifically crafted to get you into the best shape of your life, and I’m fanatically passionate about seeing you meet your goal.
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.
EarthFIT Personal Training Full Body Mobility Drills
Mobility drills can be some of the most powerful exercises that you can do.
It is also one of the best things to include into a fitness routine warm up.
This will increase balance, proprioception, oxygen intake, spatial awareness
and improve your visual field. You may not think anything is so great about
all those benefits but the impact is profound, here’s why:
- Your brain isconstantly monitoring your environment for any threat to survival
- and yourbrain can perceive many things as a threat which you are totally unconscious of.
- Something as simple as not breathing properly will cause a huge threat to every function of your body.
- When threat is reduced, you body functions betterand feels safer.
Essentially this routine will reduce perceived fear and improve
over all performance in everything in life especially exercise results. When you
increase proprioception or your body’s awareness of itself in space, you will see
dramatic improvement in movement patterns, strength, balance, stability,
flexibility and mobility as well as reduced pain. This also translates into faster
fat loss and weight loss, reduced stress, better absorbtion of nutrients and better
brain function, meaning faster and clearer thoughts. The same holds true with
every other facet of how the brain perceives threats. The mobility drills are
designed to reduce all the possible threats that your brain might be perceiving.
Do this routine everyday and you definitely feel a major different in every aspect
of your life.
“Hey! What’s going on? It’s Ian Hart here from EarthFITtraining.com and today I am going to go through mobility exercises that will increase proprioception. So essentially what’s that gonna do is make you feel safer in your environment. And also, it will reduce pain. If you do something like this – even 5-10 minutes a day, it would literally change your entire life. You’ll have more awareness in space, you’ll increase your visual perception and you’ll also increase your breathing, which will reduce stress and threat to the body and allow your life to become better. So I’m gonna take you to every joint and we are going to do movements to every joint and it’s going to loosen the whole body. One thing I want you to do while you’re doing this is belly breathing. So breathing in and out through your belly. Here we go, we’re gonna get started and follow me through we are going to get about 3 to 5 repetitions of each exercise.
Alright, here we go!
1. The neck
-Forward and backwards (3-5 reps)
-Turn side to side (3-5 reps)
-Lateral (3-5 reps)
-Turn, look down and across, each time try to move into a good stretch
-Look across, up and over, when you look up and across try to push your head up to the top and feel a good stretch all down your neck.
2. Shoulder Rotations
-Rolling your shoulders forward and backwards
-Shoulders up, full rotation
-1 arm, look at your fingertips, 3 rotations backwards and forward
-Circle up in the air and then go bigger and bigger
-Figure 8s: forward figure 8, look all the way back behind you and across the body. Change directions, think about the joint
-Switch arms, same Shoulder Rotation exercises
-Both arms: Forward big circles all the way around (3-4), then the backward direction. Cross the body raising your arms up each time and a little bit more
-Arms crossing the body, open up with palms facing forward and then crossing the body and, bring up a little bit higher
3. Chest
-Suck the chest in and out, push in and out
-Circle around, chest in and out
-Circle the elbows
-Wrist, bring the hands in and then out the other way loosen up the wrist,
-Reach to the ceiling as high as you can (3 reps)
4. Hips
-Tilt pelvis back and forth
-Side to side
-Combine two movements, tilt the body back and forth then switch back the other side (like a gyration).
-Rock the body down to the side (looks like your entire torso is forming a circle). And rotate. If you’re dealing with back pain you may need to avoid this one.
4b. Hips
-Do small circle and each time getting bigger and bigger, forward circles and then move backwards (3 circles at least). The knee is slightly bent
-Figure 8, changing directions
-Switch legs, same exercise
-Lateral movement, same with other side
5. Knees
-Knee wag back and forth and then do circles on the knee, same thing on other leg
6. Ankles
-Step on 1 foot, press down (toes pointed down), turn the foot inward and turn the foot outward
-Switch legs, same exercise
-Circles with the toe (3 circles), then back with the other direction
-Figure 8 with the toes
-Switch, same exercise
So there you have it! That’s total mobility from head to toe. You just loosened up your whole body. So that’s perfect, the next thing you can do is a dynamic warm up before your workout, but if you just do this on a daily basis you will have better connection (mind body connection) with your body, you’ll reduce injury, you’ll increase performance and increase total body awareness, if you can tell, I’m slightly breathing a little bit heavier. You should focus on your breathing in the training. I was speaking so it’s hard for me to focus but while you are doing those movements, you should be going <INHALE> <EXHALE>… you’re gonna get more oxygen to the body and therefore increase performance, get more oxygen into the lungs – and going to feel better.
Alright, so this is Ian Hart with EarthFIT training. There you go, that’s mobility exercises from head to toe. Go ahead and do that 5-10 minutes a day and you’re gonna see how it changes your life and your performance.”
Committed to your success,
Ian
P.S. We are going to start including some of these routines in the warm ups before training sessions at EarthFIT. I think you are really going to love the restults.
P.P.S. THe feedback from the Parasympathetic workout and seminar has been incredible. If you missed that and would be interested in us doing it again, please let us know. If we have enough people interested, we may do it again.
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.
Beaufort Health and Fitness: How to Get Rid of Cellulite
What is Cellulite? Why does it plague 90% of all women? And how can we cure cellulite in Beaufort? That’s basically the question!
Cellulite is fat. No one really knows the exact cause of cellulite and it’s not just any old fat. Mischa Barton, Miley Cyrus, Beyoncé, Tyra Banks, Paris Hilton, J -Lo, … just to name some of celebrities that even them are afflicted with it. Cellulite is the result of deposits of fat that take residence just under the surface of the skin.
It forms in the subcutaneous fat layer, which is different from the reserve layers of fat as the fat lobes are squeezed together by the strands of tissue that surround them. It is formed when the connective tissue gives way and allows the fat to touch each other and protrude through the skin. This becomes even more apparent with age as our skin tends to thin as we get older. Cellulite is most commonly found in the thighs, buttocks and abdomen of Beaufortonian women, though it can be seen in other parts of the body less frequently. Genetics, dietary habits (junk food, alcohol, spicy foods), smoking, high stress and tight clothing have all been attributed with causing cellulite. Cottage cheese skin, or orange peel syndrome are the common terms which depict this annoyance fat that most Beaufort women are too recognizable with. Here are a few scientific names for it:
– adiposis edematosa
– dermo-panniculosis deformans
– status protrusus cutis, and
– gynoid lipodystrophy
Here is a picture of what your body looks like if you were to cut it in half.
In Beaufort are, there are so many so-called cures for cellulite – laser therapy, creams, massages, special gloves, body wraps and liposuction. A number of these “treatments” are pricey without doing any bit of good. On the Oprah Winfrey Show, Dr. Oz, warns women not to get into the hype and he isn’t even a believer. As a result, what really works? Dr. Wayne Westcott, PhD, director of research programs at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite says that cellulite is “… an issue of having too much fat and too little muscle.”
The best and sure thing to do is to find the perfect Beaufort health and fitness, exercise program to cure cellulite. The Beaufort health and fitness program that incorporates cardio as well as resistance training and a proper diet. At EarthFIT, Beaufort health and fitness training programs are geared toward your goals and you’re treated like the individual you are. You can get rid and cure cellulite in Beaufort by getting the best resistance, cardio and diet program and the most qualified Beaufort personal trainers (Lady’s Island, Burton, Bluffton, Hilton Head) without breaking the bank.
Again, there are so many other benefit aside from combating cellulite through exercise. It can help prevent chronic diseases like heart disease, osteoporosis, diabetes, high cholesterol and blood pressure. It aids with weight management, boosts your energy, mood and promotes better sleep patterns. And EarthFIT’s Beaufort clients have all experienced at least one of the above benefits. Remember, 90% of women (and some men) have cellulite, whether we’re skinny or obese. In other words, cellulite doesn’t discriminate by size and it doesn’t care if you live in Beaufort, Lady’s Island, Hilton Head or Bluffton. We obsess about it so much that anti-cellulite treatment has ballooned to a multibillion dollar industry. But if you choose to fight it with the proper Beaufort health and fitness, exercise program, you shouldn’t wait. It’s best to start early. Cellulite starts forming right after puberty, so if you want to get a jumpstart on beach season, or your modeling career, call 800-718-7FIT EarthFIT and cure cellulite in Beaufort NOW.
“…It Helps All Levels Of Back Pain And Sciatica!”
Facebook Post from Susan Trogdon
Back Pain Relief4Life is the worlds simplest and most effective way to eliminate back pain naturally… without the need for drugs… surgery… or fancy equipment.
Back Pain Relief4Life is a lower back pain cure that beats out every other back pain remedy and option in the world for getting a healthy and strong back. It is a back pain relief program proven by science and has helped thousands of people across the word eliminate their back pain in an all natural way, all while eliminating hip pain, neck pain, improving sleeping, improving posture, better flexibility, better mobility, improving sex drive, building core strength, back strength and releasing endorphins to get a feeling of euphoria. Back Pain relief for life is a natural medication with only positive side effects. The best part is the cost. It cost less than one co pay at the chiropractor but provides a lifetime of back pain relief from the knowledge you receive.
More than anything, Back Pain Relief4Life is a conduit back to a normal pain free life, so you can spend more time doing the things you love and being with the people you love, free from the worry of the back pain ever returning.
How I Got Started In the Health and Fitness industry and became a Beaufort Personal Trainer
Health and fitness have not always been part of my life before I became a Beaufort Personal Trainer, as a kid I never played any sports and while my parents ate better than most of the population, it still was not great (Don’t get me started on what my grandparents fed me!). What changed was that about 10 years ago, my parents decided to start eating healthier and buying organic foods, and while I complained because I could no longer have Honey Bunches of Oats in the morning, I started feeling better and my grades in school went up. I was interested in why I was feeling better and had better grades, so being the nerd I am and having Google at my finger tips I started doing my own research. After reading tons of articles, I became obsessed with the health benefits of tea and really focused on learning more about the chemical found in green tea, EGCG. I was amazed at the research showing the anti-cancer and heart health benefits from green tea as well as the ability to increase fat burning (because every teenage boy wants that six pack). After tea, I became interested in holistic medicine and how different plants had medical properties. I bought a huge book on medicinal herbs and started learning as much as I could about herbal medicine.
Two years later, I was entering high school and since I was coming from a small private school (graduating class of 21 students) to a large public school. Since I did not know anyone in the new school, my parents made me sign up for cross country in the fall semester. Now before cross country, the most exercise I did was play around with my dad’s weight set and trying to teach myself martial arts. So when I went to the first day of summer practice and ran three miles and lifted, it was a huge shock to my system. But I liked it and was hooked on exercise. Soon after came my interest in sports nutrition to help me improve my performance, especially the post workout window to increase protein synthesis. I also got my first exercise physiology lessons from my cross country coach when he talked about different muscle fiber types and mitochondrial density, which amazed me!
Fast forward two more years, it was the end of my sophomore year of track season. I was burned out, over trained and on the verge of injury, sick, had no self-esteem, and was tired of people calling me skinny. So I did something about it, I quit distance running and took up weightlifting. I wanted to be big, strong, fast, and powerful not slow and weak like I was. After three months of lifting, I gained over 10 lbs of muscle and dropped to sub 10% body fat. But I was not satisfied and wanted to look like the fitness model Julien Greaux. Around this time was when I spent (aka wasted) a ton of money on supplements that were supposed to help with building muscle. Since the supplements were not giving me the results I wanted, I took a hard look at my diet and my training and compared it to how top strength coaches, powerlifters, and bodybuilders were training and started to make changes. The more I learned on my own, the better results I got so I kept on reading. I was also inspired by many of these people, and decided that I wanted to go into fitness modeling one day to inspire others to get into health and fitness.
Later that year, I was looking at colleges and had no idea what I wanted to do at first, I didn’t think to be a Beaufort Personal Trainer on the spot and, all I knew is that I wanted to help people. Then I found the major called exercise science. Bingo! I knew right away what I was going to be majoring in! I was already obsessed with learning about exercise and nutrition and I helped a ton of my friends out with working out and dieting so why not do it for a living? And off to Bloomsburg University of Pennsylvania I went! I decided not to compete in track anymore in college and focus on powerlifting and bodybuilding since I was burned out from running in circles and having permanent shin splints.
Funny thing about college though, isn’t that the place where you go to learn all of this information that you do not know and become super smart? I thought I was going to learn a ton of new information to help me out my freshman year, but I got stuck in a bunch of worthless general education classes designed to make you a more “well-rounded person.” What about sophomore year? Nope, didn’t learn much. Junior or senior year? Nope, not from classes at least. Pretty much everything I learned was not going to apply to me in strength and conditioning/personal training and anything that was relevant I already learned from books I owned or from articles I read.
However, college did allow me to become the strength and conditioning coach for the Bloomsburg University Women’s Basketball team and work as a personal trainer in the Bloomsburg University Recreation Center. I also did a strength and conditioning internship at Bucknell University with Jerry Shreck the last semester of my senior year. These experiences really expanded my knowledge of strength and conditioning! I also sucked it up and decided it was time to start my fitness modeling career.
For those of you that do not follow bodybuilding, there is a new category called men’s physique which wants the fitness cover model look, not the Incredible Hulk look. I signed up for my first men’s physique competition with a natural organization and did a photo shoot with an armature photographer the day after. I fell in love with competing and signed up for another competition later that year where I took seconds place. Then I did a professional photo shoot with my girlfriend in Baltimore. Recently, I took third place at the NPC Delaware Open and qualified for Nationals!
That’s my story in a nutshell. I got started learning and working out fairly young and have never stopped since then. Now I am preparing for my next competition which will be in May in Charleston, SC!
–Coach Chris
Exercises and Back Pain
Exercises and Back Pain
“Hey! What’s going on? It’s Ian Hart here, Back Pain Relief4Life Expert and Co-Creator of the Back Pain Relief4Life Program and the question I get asked frequently is “Should I exercise when I have back pain?” So exercise and back pain, do they go together? Before I get into those issues I want to make sure, everybody knows loud and clear that no bed rest ever when you are suffering from back pain and here’s why…
First off, in very severe, traumatic cases maybe bed rest is needed; I just want to make that clear. But for the most part if you just have back pain – even if you feel like something is very severe – the worst thing to do is to lay in bed all day. First off, if you lay in bed it’s going to create more atrophy to the muscles that support the spine, which is most likely the part of the problem that is causing the back pain to begin with, and then you will have no recovery to the injured area. You won’t allow for the blood to flow and oxygen to get into that injured area, the muscles can lock up tighter, there can be more compression on the disc and it can create more problem later on. You might feel good right then and there, I know it can be painful to move around with back pain but you’re better off getting up and moving around. Here’s why:
Again like I said, it’s going to bring blood flow, oxygen, nutrients to the injured area. It’s very important to make sure you warm up before you do any exercise and a warm up would be light movements like biking and depending on your back pain, biking with an atomic bike, getting on elliptical and just moving slowly and get the blood flowing and oxygen moving right away you are going to feel better just from that. Then doing light movements – if you watch some of our other videos, make sure you are moving properly, you’re hinging at the hips so you are not putting more damage to the injured area.
It’s also going to reduce inflammation by flushing out the toxins and again just mobilizing the blood. It’s also going to strengthen the muscles and put compression on the spine. This is very important for recovery of your back. If you are laying down, your spine will not have any compression on it, when you walk around all day there is compression on the spine and that is actually how the rest of your body gets nutrients through the synovial fluid in the spine, when there’s compression it activates the synovial fluid and then you can receive nutrients to help recover [from] the back pain or the injured area.
Also flexibility. When you rest or you go into bed rest you tighten up more. When you bring oxygen and blood flow, it’s going to increase the mobility in the joints and then you can do some flexibility movements that is going to open up the area, maybe take some compression off the spine and bring you relief later on.
So we have specific movements, we create specific movements that allows somebody even in severe back pain – in specific cases, we have people who had no discs in their back or which were in pain for 20 years literally no discs and a few short weeks of doing this specific movements, the back pain was gone. They couldn’t stand for 5 to 10 minutes, they could not fish or do golfing anymore because their life was in misery and then after doing this specific movements repeatedly and progressing them on and on they eliminated their back pain and now over a year later are free from that misery of the back pain.
So if you would like to see those specific movements, you could check those out at backpainrelief4life.com but make sure that if you have back pain you continue to move, don’t rest, don’t lay down, don’t stop moving, just get up, get moving, do some light activity, get some blood flow, drink lots of water, good food as well that’s going to help reduce some inflammation and this will help back pain be on the way to recovery and you will see in time, provided that you do some exercises that target that area, your back pain is going to be eliminated and I know it will.
Again, this is Ian Hart with backpainrelief4life.com and we wish you a full recovery on your back pain.”
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.
Beaufort Personal Trainer 20 minute Fat Burning Workout
Beaufort Personal Trainer – 20 minute Fat Burning Workout
“Alright so again, it’s Ian Hart with EarthFIT and now we are going to get into the 20-minute workout, and before I get into that there’s one that I wanted to explain to you that relates back to the first video that I was talking about where we went over the circle of body fat and the percent of the fat. So one thing – is it takes about 6 to 8 months and add on about 10 lbs. of muscle so if you haven’t watched the first video, go back to it again and watch so you can understand what I am talking about now. So it takes 6 to 8 months generally to put on about 10 lbs. of muscle. Women put on about a quarter pound a week, men put on about half pound in a week and again this has to do with how you train and how you eat as well; so eating and training are very important.
So we want to put on that muscle mass to increase our metabolism; it permanently changes your metabolism. So the example I gave is a person with 30% body fat weighing 150 lbs. So this would be the “A Body” that would be the start of the body. You have to figure out where your A Body is by checking the weight and the percentage of the body fat. All right, so now we want to get to the “B Body”. Remember it takes 6 to 8 months generally speaking to get there. But say in that time you train consistently 3x a week – remember you get burn in this type of program at least 500 calories per session so we’re changing our metabolism that way, so continuously adding muscle. Say in 6 months we bring down your body fat to 22%. Okay so that’s starting to get down into a good range and that is through eating properly and training properly, right? So you’re at 150 and in that time let’s say you dropped 15 lbs – so you get down to 135. Okay so you’re 135 and again you can go as fast as you want, doing it properly by eating proper diet. But you gained 10 lbs. of muscle, so you lost 15 lbs here, but you gain 10 lbs. of muscle, so you actually lost 25 lbs. of fat. So even though you may have weighed 135 previously years ago, you’re actually looking better, feeling better, more energy at that weight now. So that’s a very important part of the puzzle to get into where you wanted to be. So that just gives you glimpse into your future if you continue down the right road of training and eating properly.
Alright so now we’re getting into a routine. It’s going to be a full body fat burning and What you will need for this is just 2 dumbbells. It should be a good weight for you, for women a good weight would probably be 5 to 10 lbs. Men should be like 15 to 20 lbs. generally speaking and this depends on your current fitness level as well.
So what we’re going to do here is 20-30 seconds of Step ups in between this circuit we are going to do. So it’s going to be:
- – Squats 30s
- – Row 30s
- – Bicycle Abs 30s
- – Push ups 30s
- – Walking Lunges 30s
- – Shoulder Press 30s
So that is going to be 1 full circuit. In between each of these, you are going to do Step ups. So I’m going to take you through this program, we are going to do 3 circuits. It’s going to be 6 minutes per circuit so the training session is actually only about 18 minutes and that including your warm up, rounded up that would be 24-25 minutes. You want to get a good warm up before you do this it will help loosen up your body and there are many other reasons why you’d want to do a warm up. So now that you have a good understanding of where we’re at, we’re going to get into the studio and I’m going to show you how to do the training session. I hope you’re ready, Let’s get started!” (Please see the workout video above)
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.
YES! Contact me today to schedule a FREE no obligation consultation and trial workout.