EarthFIT’s 5th Birthday
Thanks for Celebrating EarthFIT‘s 5th year in operation with us! I know some of you were there in spirit 🙂
Trip to Rio De Janeiro For 2014 World Cup
June 30
This was the second day we arrived in Rio. The first day we decided not to bring our phones to the beach.
This was a big mistake because it was the most intense crowd we saw while we were there all week because Brazil was playing Chile and won in dramatic fashion in a shoot out!
Bojan and I found a gym right on the beach of Ipanema in Rio. All the weights were made of concrete. What an awesome experience!
To be able to train outside in the  sun and stare at the ocean, then go jump in after the work out was incredible!
I took this picture to show you what perfect deadlift form looks like, straight back, shoulders locked back, core tight, weight close to the legs… you get the point 🙂
I bumped into a cactus and got stuck with about 30-40 needles. When they enter the skin you feel nothing at all but later on in the day it felt like I was hit with a bat in my leg.
July 1
July 2
At Christ The Redeemer: It was a cloudy day with zero visibility but we still got some great pictures on the historic sight.
July 3
These pictures are from Buzios which is a few hours from Rio. It is an incredible place that I would highly recommend checking out if you ever get to Brazil.
July 4
This was in Maracana stadium in Rio where we watched Germany and France play. Germany won 1-0 and are now preparing to play Brazil today (July 8th at 4pm.)
Gangsters, Fitness and 6 Lessons Learned… (Beaufort Personal Training)
Hey EF Fam,
I wrote the follow blog post in honor of my Grandfather becasue there wouldn’t be an EarthFIT if it wasn’t for him and the decisions he made in his life…
6 Powerful Life Lessons I Learned From My Grandfather… and they just might apply to fitness.
My Great great grandfather worked for a gangster…
He worked for a beer baron in Hell’s Kitchen, NYC by the name of Jimmy Donovan, who, in turn, worked for Owney Madden during the height of The Great Depression and Prohibition era until Jimmy was gunned down.
The Neighborhood was run and controlled by the Irish Mafia and Owney Madden was the ruthless ruler at the time.
To give you an idea of his ruthlessness, my great great grandfather – a tough Swede – confronted Owney Madden because Owney disrespected his daughter. Owney retaliated by hitting my great great grandfather in the head with a lead pipe, leading to his death from complications from the fatal blow.
According to Wikipedia, Madden was “Described by associates as “that banty little rooster from hell”. “Madden quickly became a fierce fighter, known for his skill with a lead pipe and gun in fights with rivals the Hudson Dusters. Madden gained the nickname “the Killer” after gunning down an Italian gang member in the streets, after which he shouted, “Owney Madden, 10th Avenue!” Despite the public nature of the murder, no witnesses came forward linking Madden to the crime.”
Owney Madded, the ruthless ruler of Hell’s Kitchen NYC
This was the lifestyle and behavior that my grandfather was exposed to as a kid growing up in Hells’ Kitchen.
My grandfather grew up as the poor kid in one of the poorest, most destitute neighborhoods EVER in NYC, raised by parents with an 8th grade education. They were so poor that they were always moving; renting out the top-floor apartments because the first few months’ rent was free and the top-floor walk up apartments were the cheapest… at least I know they were getting lots of exercise back then 🙂
Thank God my grandfather stayed on the straight and narrow path and didn’t succumb to the streets that can suck people in, chew them up and spit them out. Nor did he follow in the footsteps of my great grandfather who became an alcoholic but back then there was no such thing as “Alcoholic” so my grandfather just called him a bum.
He had a good mother and she kept him in line. He was the only kid to make it out of his neighborhood without ending up dead or in jail.
If there was ever a success story he was it. He came from nothing and built a legacy by working hard and staying positive, even amidst the dire circumstances. He was a survivor with a street education and Poppy knew what was needed to survive.
He had a knack for words and spelling ever since he was a little kid. His career started out as an Administrative Assistant to executives because of his skill as a Stenographer, he could type as fast as you could speak – 100 words a minute with 100% accuracy. He never even thought twice about higher education- it wasn’t even on the radar for a kid from Hell’s Kitchen, until he spent some time in the workforce surrounded by successful executives. He then realized education was the key to his future.
After serving in the navy during WWII, Poppy was working full time, supporting three children at the time and attending night school at NYU. He graduated Magna Cum Laude with a B.S. in Finance.
He moved to the Bronx, which, back then was considered the suburbs. By this point he was no longer surviving, he was thriving.
He later moved his family (wife and five kids by then) to Connecticut. It was his dream to leave NYC and moving to CT back then was like moving cross-country nowadays. For a city kid from Hell’s Kitchen it was a dream come true! He had arrived.
There are many lessons that I have learned from my grandfather. Many of the lessons were based on the stories he told me, but I learned the most from how he lived his life… from his actions, they spoke volumes.
The Top 6 Life Lessons that I learned from my grandfather can be applied to fitness or any part of life in fact.
1) Move Forward and Don’t Dwell On The Past: One day I asked my grandfather about the machine gun killings in the streets of his neighborhood and what it was like to grow up around that… and he said “That Was Life, haha!” He didn’t dwell on the negativity and destructiveness that surrounded him, he laughed at it and shrugged it off. That reaction might seem maniacal but it was probably the only way to move on. He took that negativity and turned it into a positive. In fact, the family never knew about any of the bad stuff that I mentioned above, we never knew that our great great-grandfather worked for a gangster until a few years ago. Poppy never spoke of the bad times or the hardship. As far as he knew, he had a blessed life and blessed childhood and he just kept moving on and growing.
2) Focus on the good things in life and ignore the “bad”: With that being said nothing is good or bad in life, it’s all perception and my grandfather had a unique way of perceiving that everything “is wonderful and marvelous”. He would say all the time, “isn’t that marvelous!” in his deep New York accent. I once asked my grandfather about growing up in Hell’s Kitchen during The Depression in a poor neighborhood and he said “People said we were poor but we were all poor in our neighborhood.” He brushed it off as if it were nothing. He never let it bother him. He didn’t have a “sad story” of a harsh upbringing. I asked if he ever had any bad memories and he said no, his childhood was very happy. I would sometimes tell my friends that my grandfather was delusional positive but in reality he only focused on the good things in his life and ignored the bad things. He knew dwelling on the negative was a waste of time. Bad things never happened in his world, he only remembered the good. This helped him tremendously on his path to success and is a testament speaking positively and seeing the good in the world will attract exactly that.
3) It is never too late: My grandfather started his own company when most people retire – 65 years of age. It is the same in fitness, people think it is too late to start a health and fitness regimen, but the truth, is we all have a lot of living to do if we decide we want to. It never crossed his mind that he was too old or too weak; he was indestructible and life was great!
4) Only see the good in the world and stay positive: Every time I see my grandfather he would start telling me how great I am for all the accomplishments I have had in my life (however little they might be to me). He would say to other people in the room, “Ian had 7 goals in a soccer game when he was younger and the score was 7-2, isn’t that phenomenal, that’s incredible”. Then he would go on to tell how lovely and smart and successful all his other grandchildren are and their accomplishments. He would always see the best in everyone and people loved him for it and that is why people loved to be around him. He vibrated positivity and he knew that complaining would get you nowhere. He knew not to focus on the negative things. He would always tell me to read How To Win Friends And Influence People, which I did, and it had a huge impact on my life and how I interact with people.
5) Always make time to dance and sing: Even into his late eighties and early 90’s my grandfather loved to go out dancing, he would also play the piano and sing. Although he might have been considered a workaholic, he always made time to dance! If you don’t use it you lose it. Here is a video of him at 96 playing the piano when his mind was deteriorating.
6) Nothing is impossible, No excuses: He never believed that his body was deteriorating. In fact, I think he thought he was immortal because even after 2 hip replacements, knee replacements and being almost bedridden, he still thought he was going to swing a gold club or play tennis soon. He would say, “As soon as my knee gets better I will be out there swinging a club.” This may have been delusional but I believe it is what kept him alive for so long, that and a loving family. His mind was a positivity machine and nothing was going to stop him.
In fitness, we hear excuses all day long for the most trivial things and as the saying goes, you can either make excuses or make it happen, but you can’t do both.
I owe a huge part of who I am to my grandfather. I can see many of his traits in myself and I am super grateful for that. I was inspired by my grandfathers attitude and mindset, they were big catalysts for me opening EarthFIT, so if you like EarthFIT, you can thank my Grandfather who has now passed on to other side. Many of his physical genes were passed down to me and is the reason I was so athletic and perfect for a leader in fitness.  You can see that in some of the pictures in the video below.
Although he never talked too much about the bad things growing up, I know he must have been one “tough mo-fo” mentally and physically to make it out of the literal hell that was Hell’s Kitchen unscathed. I like to think that those genes helped me through some tough times in my life and brought me to where I am today, with the ability to help people become mentally and physically tougher and healthier through a health and fitness program like EarthFIT. I am so grateful to be able to do what I do and I thank my Grandfather for that and you can too if you like EarthFIT.
You see there is so much to be grateful for 🙂
In honor of my grandfathers passing, it is time for me – and I encourage you – to keep moving forward, continue to work hard, create a legacy and walk positively and confidently towards the future of our dreams. These 6 lessons are not a bad place to start 🙂
Committed to your success,
P.S. Jason Bell’s A.R.T. (Active Release Technique) massage is more in demand than expected. We will be modifying the schedule for current ART clients and next week he will be working between Habersham and Lady’s Island. Currently he is already filled up except 1 or 2 time slots. We will let you know when he opens up his schedule again.
BEAUFORT PERSONAL TRAINER ASKS: IS YOUR SWEET TOOTH CAUSING YOU ACHES?
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:Â 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:Â 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:Â 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.
Making Kefir Beaufort Personal Training
“Hey! What’s going on? Welcome to the EarthFIT blog. It’s Ian Hart here and today I’m going to show you about Kefir, or how to make Kefir.
Kefir is a drink. It’s fermented milk and the word stands for “feel good” in Turkish and it goes way back – centuries and centuries ago. The origins were believed to be in the Caucasus Mountains and this was a secret drink and it was only made from Kefir grains – these specific grains; if you do not have the grains you can’t make the drink – and it was passed down from generation to generation and it was a secret within families. They thought the potency of the drink would be diminished if they let the secret out.
So I’m going to show you how to make a Kefir. It’s best with raw milk. Goat’s milk or sheep’s milk is the best. Today I’m using raw cow’s milk. Many people believe that raw milk is not good; it’s been stigmatized and that is not true. It’s actually way more beneficial and healthy for you. It lasts longer, I can keep this out of the fridge for day and a half, 2 days and still drink it and it builds up beneficial bacteria, which protects it from the bad bacteria; as opposed to pasteurized milk which not only have the nutrients been taken out of it through pasteurization but it can build bad bacteria very quickly… and it molds very quickly.
The benefits of Kefir are numerous and varied. They use it for TB (Tuberculosis), gastrointestinal issues, numerous things, it has so much benefit to it. Actually now they are doing studies on its antidepressant effects because it’s named Kefir makes you feel good. It actually makes you happy and it helps produce serotonin in the brain, which makes you feel better and happier. The grains are currently in this milk. Now the grains can go dormant; I left it in the refrigerator. When it’s in a cold environment the grains go dormant. You want to keep them out in about 76-85 degrees (Fahrenheit) temperature and that is where they tend to grow and they feed off the milk the most. So we have the grains in here, I am going to strain it out, pouring this into a bowl.
Okay, so let me give you a little close up there. So right now I’m not sure if you can see this properly but the grains are in this strainer and I’m going to transfer that into another clean container. So I’m taking these grains, then putting them back into a clean container. And then pouring more milk back into this container… and it depends on the grains (how much grains you have). You have to monitor how much milk you should put in and it depends. So I’ll let this sit now for 24 hours roughly and then I can go in and smell it. I’ll cover it with just a towel and a rubber band so air can get to it and The carbon can be released. I’ll smell it; if it has the sweet and sour “kefiry” smell then I know it’s ready and I will do the same thing again – I’ll strain out the Kefir and then prepared to drink. If it smells a little too yeasty which sometimes it can after it’s been in the refrigerator, I’ll exchange more milk in it and then it will grow into Kefir or I can pour more milk right into it and allow it to get that more of the Kefir taste.
So there you have it. I’m going to set this down for about 24 hours roughly depending on how long it takes based on the temperature and the amount of grains. And now this batch is ready for me to drink. So I’m going to pour it back in here and then take a sip and get the benefits of the Kefir.
So you might see my emails about good bacteria. Kefir is loaded with beneficial bacteria. It can have up to 56 strains of good bacteria. And today, many people in the US specifically are overridden with bad bacteria in their stomach, their guts even on the skin they have [bad] bacteria everywhere. And raw Kefir is one of the best ways to rebalance the good bacteria vs the bad bacteria and get the health benefits which are numerous and varied from this.
So if you are in the Beaufort area, I go to Sea Island Jersey to get my raw milk. You can also order online frozen cow milk or a goat’s milk from all over the US. There’s a place up in the Columbia, South Carolina where I get my goat’s milk from, but I prefer this is the best – this is grass fed. You want to get the grass fed, no antibiotics, healthy cows and you’re gonna get the best milk from that, which makes the best Kefir. There’s also the best benefit, best nutrients in the grass fed, healthy cow milk. So, this is Ian Hart from the EarthFit blog speaking about Kefir. If you have any questions or comments, go ahead and leave them below. You could also check out the Kefir lady. If you Google the Kefir lady, that is where I got my Kefir grains from. So I googled the Kefir lady, I sent her an email and she sent me a package of Kefir grains. You could only make Kefir if you have the Kefir grains so keep that in mind. Use raw milk and you’ll be good to go and go feel the benefits of it right away. The first time I drank raw Kefir, I felt good instantly.
So again, it’s Ian Hart and I hope you have a great day.”
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.
10 Minute Challenge Workout (Men’s Health Top Trainer Competition)
Hey EF Fam,
I have an awsome challenge workout for you!
You can do it anywhere at anytime and get an
amazing workout.
I call it the “Triple 10 Challenge”.
I was asked to compete in the Next Top Trainer
competition that Men’s Health Magazine is having,
so I submitted my “Triple 10 Challenge” workout
as a part of the competition.
You can watch the workout here “Triple 10 Challenge”
Please make sure to vote for me by clicking the “VOTE”
button in the upper right hand corner!
Committed to your success,
Ian
P.S. For those current EFers we are doing re-assessments next week at Lady’s Island. Please look out for an email for more details.
P.P.S. Watch the  “Triple 10 Challenge” workout and please make sure to click the vote button in the upper right hand corner and tell all your friends and family as well! I really appreciate the support!
MEN’S HEALTH NEXT TOP TRAINER CHALLENGE IAN HART
“Hey! What’s up? It’s Ian Hart here and today I am going to show you the top challenge for the Men’s Health Top Trainer Challenge workout.
So here’s how it works: It is super simple, but super challenging and everybody and anybody can do this. So, you don’t need any weight. It’s just your body weight but it’s the 10-10-10. So the triple 10’s and it’s going to be 10 push ups, 10 squats, for 10 sets in under 10 minutes. And if you can do it in under 10 minutes, that is the Easy level. If you can do it under 7 that is Intermediate; under 4 minutes, it means you’re a Master. So the challenge goes like this:
You are going to be doing 2 push ups regular push ups and then 1 clapping push up, 2 push ups, another clapping push up for 10 reps you are going to do that circle. For 10 reps, jump up and get into a squat, do 2 regular squats then a jumping squat, 2 regular squats then a jumping squat for 10 reps and it’s going to look just like this…
(Please see the video)…
Okay, so that’s 1 set. You are going to be doing 10 sets of those in under 10 minutes for the Easy level, under 7 minutes for the Intermediate and under 4 minutes for the Master level.
All right! There you have it. That is the top challenge for the Men’s Health top trainer challenge. Go have at it.”
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: Exercise and Progression
Regular exercise to maintain good health and fitness is vital to live a healthy, happy, and stress free life. There are many benefits of daily exercise (like staving off disease) and there are various ways to do exercise. You can get signed up at one of the many health and fitness centers in Beaufort SC or perform workout at home. Decide yourself about attending the gym or going it alone at home, but most of the experts will suggest you to join a good gym. The gym or Beaufort health and fitness center brings some sort of regularity in your exercise. If you decide to workout at home then you may not have a routine despite the fact that the tools are right under your roof. Or the routine might be just that – routine… without progress. Beaufort SC has quite a few health and fitness centers.
A Beaufort health and fitness center is supposed to be designed to provide you all that you need for a workout. Some Beaufort health and fitness centers in SC are preferred because they provide you with the option of a personal trainer. This trainer can help you in numerous ways, e.g. if you are not familiar with different exercises, then he or she will help demonstrate the movements. If you are not sure about selecting some exercise to start with, the Beaufort health and fitness trainer will assist you after mapping out the best possible exercise routine for you. Also, this is truly the best way to push you toward your Beaufort health and fitness goals since a great trainer should have the ability to push you to your limit in the safest, healthiest way. In Beaufort SC, you can join a great health and fitness class to develop your interest in exercise. Moreover, daily workout with a group of people can motivate you a lot. Meeting different people and having a chat with them will make you socially active. In this way, the exercise will become a lot of fun for you, and you will automatically become regular. Beaufort Health and fitness centers also provide a variety of equipment-related exercises that a health and fitness trainer can help you with. Therefore, you will be assured that exercise equipment is well managed.
If you are shy or self-conscious, you can get the personal attention of one-on-one training from a Beaufort health and fitness expert. But it is key to choose the right trainer to assist you in your health and fitness goals. Someone that knows how the body works. If you have a busy schedule a good health and fitness center should have a flexible schedule to offer you morning or nighttime workout schedules so you can easily manage your time. There is another option to workout – you can buy certain health and fitness DVD’s instead of going to a health club in Beaufort SC. But that can be at your own risk, since you will not have the real true guidance of a fitness trainer. In short, you have many options to workout, but the first thing needed the stimulus to start. The next step is finding the right health and fitness club with the best trainers. That place is EarthFIT.
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.
4 Stretches For Instant Back Pain Relief
“Hey! It’s Ian Hart here with BackPainRelief4Life.com. I’m a Back Pain Relief Expert and I’m going to show you 4 stretches that you can do right now for instant relief of back pain. This is not going to be the end all be all of helping your back. It’s something that you can do right now that will give you some relief. Ultimately, if you’re dealing with back pain, we want to do something that is going to fix the root cause of the problem. Typically, there is a root cause but we’ll explain about that later. So right now let us get into it.
We’re going to start off with the:
(1) Hip Flexor Stretch: you’re getting in this position putting your knee down the floor try to find the pad or something that when you put pressure down you make sure that this way too. Putting your knee down here, 90 degrees of your front foot. Abs are going to be tight, this will going to allow more of a stretch in the hip flexors, you’re going to gently move your hips forward. Remember you’re not pushing down, you actually want to take pressure of this knee and move forward, so abs nice and tight. Take a deep breath in and then breathe out and move a little bit more forward. Hold it for 15 seconds and then relax. You can actually do that 3 sets. So relax and repeat. One thing I forgot to mention that’s very important with stretching is that you warm up or loosen up [before]. You can also if necessary you don’t feel like warming up in terms of riding a bike or going for a jog or doing mobility drills, is you can take a hot shower, very hot shower or going to a sauna and then you do this exercises. It’s important that you have blood flow going to the joints and to the muscles that allows them to be a little bit more pliable when we do the stretches. Stretching while you’re cold can sometimes have the opposite effect that you’re looking for, we want the muscles to relax. So let’s do the other side, we’re going to switch, so again you’re doing 3 sets 15 seconds, abs tight pushing the hips forward, deep breath in, feel the stretch kind of breathe into the hip flexors so you might feel this all the way up into the stomach. The hip flexors are attached to the lower lumbar spine. Then breathe out and then go forward, feel a bit stretch. Alright, so that’s the first stretch – the hip flexors. So if you have a bad back make sure you’re going slow in control using your elbow to get back into this position.
The next stretch we’re doing is the:
(2) Glutes Stretch:Â You’re going to take one leg [right leg/foot] put it over the pull your left knee into your chest. Deep breath in. Again, hold it for 15 seconds, we’re going to do 3 repetitions, deep breath in and pull back a little bit further. Hold that for 15 seconds, count, and then relax. And 3 sets so do 2 more sets, we’re going to show you on the left side so you can see from this angle. Pull back, deep breath in and breathe out. Alright, so go ahead and do 3 sets on each side. You’ll notice that each time that you’re going a little bit further into this stretch, that one is stretching your glutes. The gluteus maximus is a large muscle group right in your butt, it’s another term for your butt.
The next one we’re going to do is a:
(3) Piriformis Stretch: Piriformis is a small hip rotator that lies underneath the glutes and tends to be tighten a lot of people and we’re going to lay this leg straight out. You’re going to pull across bringing your knee to your shoulder and gently pull very slow and controlled. If you happen, if you’re pinching in your hips, just relax a little bit, the stretch might not work for you if you have very tight hips but we want to feel it deep down in here so you’re pulling for 15 seconds. Deep breath in, breath into that muscle so think about as you breathe in, feel that muscle and then breathe out. Pull back a little bit further again holding it for 15 seconds. I’ll show you on the other side, you’re pulling across. Remember, we don’t want to twist our body, we don’t want to torque our spine at all so back staying down and we’re pulling from the knee, left knee across to the right shoulder, focusing and feeling deep down below the glutes and the piriformis muscle, 15 seconds again 3 sets and relax.
You’re going to roll up again using your elbow if you’re feeling your back getting into the:
(4) Seated jack knife position: We’re also going to do 3 sets here. Sitting straight knees completely locked if you need to you can use a rope to wrap around your feet or a belt, just make sure you’re not tugging or bouncing. You go very slow and controlled. Knees completely locked which is very important moving from your lower back forward, reach for your toes, bring your forehead towards your knees, deep breath in and pull a little bit more forward and relax.
So there you go, there’s 4 stretches that you can do instantly that will help get you a little bit more flexible in certain areas that  tend to be tight that will help with the golf swing and will help relieving back pain and just in general will help you feel more relaxed. So there you go, that is 4 simple stretches that you can do in about 2 or 3 minutes  that will give you instant relief from 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 SC Personal Training: Diet and Nutrition
Most people aim to have a well-maintained body. But some of them for various reasons are not willing to do any physical activity, and just prefer to lessen their food intake by partaking in off-the-wall diet food programs. Yet there are numerous people who do not know how to implement proper diet and nutrition. The long and short of it is that eating starvation diet food recipes or crash cleanses to lose weight would only work if you remain consistent. And no one can consistently starve himself/herself or go on a life long cleanse. The kicker is that diets work best if you accompany it with Beaufort SC personal training or a physical activity.
Physical activity can come in the form of running, weight training or both. The EarthFIT Beaufort SC personal training programs offer Beaufort health and fitness programs including the right way to deal with diet food programs and plans. They will help you to understand how important eating the right food is in proper portions and the right timing for eating various foods; all this while keeping your body in great shape. No more yucky diet foods that lead you right off the wagon. The Beaufort SC personal training programs will teach you to how lose weight permanently without doing any cleanses, or taking pills, non-prescribed drugs or horrible diet foods. They have included appropriate ways cut or adjust meals, which will also give you ideas and tips on how to make new, tasty meals. This training center in Beaufort SC aims to deliver its top-notch fitness program not only to people who want to trim down, but also to properly maintain a sound body and mind and just want to stay healthy.
People should not take their physical health for granted. EarthFIT takes its role in getting you fit very seriously and does not promote dangerous diet food for consumption. Beaufort personal trainers will guide you through the things you will need to do in order to attain and maintain your physique. They will also give you tips and advice about healthy foods that you will enjoy eating without worrying that you will gain the weight back. But it all starts with you.
The EarthFIT team believes that spending time working out is great, but it is not enough to lose weight and keep it off, especially if you just work out to eat. That’s why EarthFIT clients don’t work out. They train. They train themselves on how to eat right without starvation diet food, as well as exercise properly using the proper form (a rare quality in Beaufort SC). Most gyms don’t care whether you achieve your fitness goals even if you’ve been a loyal patron for years, as long as you pay the bill. That is the main reason why EarthFIT, in Beaufort SC, encourages you to participate in their fitness program – it’s a great opportunity to start doing things right. One of the great parts about the EarthFIT program is that they will assess each participant before they begin. Every client is different and special, so why do some generic workout, or alternatively, starve on diet foods, and any other weight loss and diet food programs that don’t really work? It’s time to MAKE THE RIGHT MOVE. EarthFIT’s trainers are all capable of helping you reach your fitness goal, even if it was something that you thought impossible without the yucky diet foods.
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.
Health and fitness Beaufort: Exercise and Eat Fruits Regularly
Did you know that the obesity rate in America has tripled during the last 30 years? It goes without saying that health and fitness should be a priority in all our lives. Unfortunately for some, it doesn’t come as easy or naturally. If you want health and fitness in your life, then you need to start with the basics. Let’s start with your diet. Here’s a simple suggestion: Watch what you eat!
The foods that you eat will ultimately show on your body. So if your diet consists of fatty food such as burgers, pizza, desserts and fries, then don’t be surprised to experience tiredness all the time and eventually become overweight. In many cases, obesity sets in along with other associated and serious health risks. If you are serious about losing weight, then you need to make a lifestyle change. Here are tips that will help you to lose weight effectively.
Health and Fitness Beaufort in Your Diet
• Drink Fresh Juices Not Sodas – Soft drinks (sodas) have been linked to obesity, diabetes and even faster aging. But there have also been claims of kidney problems due to the phosphoric acid in sodas. Stay away from them! Yes, this includes diet sodas. To get a truckload of energy in the morning, start your day with a fresh glass of fresh fruit and vegetable juices. Certain vitamins and minerals are reduced or destroyed by heat so juicing raw, fresh (preferably organic) fruits and veggies help bring those essential nutrients to your body.
• Whip Up A Fruit Salad – Most health experts recommend that fruits should be taken on an empty stomach to bring out its potency inside the body (or at least 30 minutes after eating a meal). So during snack time, try to replace your donuts or bag of chips with a healthy serving of fruit salad. You can achieve health and fitness Beaufort in your diet as well as Beaufort weight loss just by making this quick and easy switch. Try blueberries, apples, oranges, strawberries and others.
** BONUS TIP: Drink lots of water. Among other things, water transports nutrients to the body’s tissues, maintains blood pressure for the proper cardiovascular functioning and flushes out toxins. Losing about 9-12% of your body’s water can be fatal. So drink up!
Health and Fitness Beaufort  in Your Workout Regimens
• Exercise In Groups – Many health and fitness Beaufort experts recommend group exercise to make the workout routines more exciting and fun. Some individuals find it more motivating to perform their physical exercises when they are in a group. This allows weight watchers to focus on their goal in losing weight when they see other health enthusiasts enjoying their workout routines.
 
• Seek A Personal Trainer – If you prefer to get a more personalized workout routine then seek help from a Beaufort personal trainer. A great coach can offer you a training program that is formulated to get you to your goal from start to finish. They can not only help you with workout routines, but they can assist you with the right information in having the proper diet and nutrition that suits your needs.
Getting proper nutrition and the right amount – and intensity – of exercise is necessary for weight loss of people hoping to shed off those extra nagging pounds. Stay positive, and simply use these health and fitness Beaufort tips as guidelines in achieving a healthy body and lifestyle.
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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