beaufort personal training

Beaufort Health and Fitness: Supercompensation

Beaufort Health and Fitness: Supercompensation

Published by on July 8, 2016 | Leave a response

“Today I’m going to go over with you the concept of supercompensation. When we do an assessment on someone we test their base level of fitness. The base level could be exactly where they are at today and then we go over to where we want to take them. So the end game helps create the program for us but supercompensation happens for everybody who’s training, and if you move outside of this model, your results are going to be diminished.

So, let me explain how the process works. If I test someone’s base level of fitness while I’m testing them or while they are working out, they are actually fatiguing the body. They’re breaking down the muscle;  they are actually losing glycogen, ATP in the muscle. Calcium helps contract the muscle and the magnesium relaxes the muscle, they’re losing minerals, your nervous system’s getting fatigue, your immune system actually goes down slightly right? but this is also benefit because when you build back the body your immune system gets stronger. So while you’re working out you are actually fatiguing the body.

Okay, so your base level is right here (please see the video). Now you’re fatiguing the body; the changes occur when you go home, you eat, sleep and drink water right? I did a video on Delayed Onset Muscle Soreness; you might have some muscle soreness. So the changes occur when you go home, you eat, sleep and drink water. Now your body has an amazing ability to adapt to whatever stress is being put on and it recovers at a better state. It is what’s called Supercompensation.You have to train in that period again in a progressive, scientific way to see results. If not, you are gonna end up back down here and won’t get the results. So, for an example, running one day a week and swimming one day a week you are not gonna get better at either. Initially, if you have not been doing anything you might see a little bit of results, but you’re not going to really see any strides in that type of training scenario. So, it’s got to be a progressive, scientific way to get you to the next level of whatever are your goals.

So, 2x a week is typically a better minimum to see results. 3x a week you see about 33% more results, right? Because you are training 1/3 of the time more. 4x a week you see about 25% more results and this depends on the training program. A good training program, you can really maximize results; bad training program who knows where it’s going to take you. Now, if you train too much, too hard, too often, you can go into overtraining. The chances that I’ve seen of that happening in the general population is very slim to none so I don’t think you’re at a, you know, risk of that for the most part, but it does happen.

So, supercompensation: we fatigue the body, we put stress on the body then the body recovers, and it recovers at a better state in preparation for that next level of stress, which that stress should be within a threshold that your body can handle for safety reasons, for not going into overtraining or pushing too hard or exerting, because if you do push too hard, too much you can cause yourself to get sick if it lowers the immune system, and then intaking the right nutrients so that you build your body back up. This is why a protein and good simple carbs after training helps the process of repairing, etc. So simple model supercompensation you want to make sure you have a training program that can take you in progressive steps to get you to burn fat, gain lean muscle and feel good, which is typically what everybody is looking for the most part. There you have it. I hope this helps. Have a great day! Ian Hart with EarthFIT training.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator ofBACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM andMYBACKPAINCOACH.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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Body-Mind Transformation

Body-Mind Transformation

Published by on July 1, 2016 | Leave a response

Make a Habit of It

Body-Mind Transformation

 

“Would you like to learn how to AUTOMATICALLY implement habitual actions that improve your health, energy, body and mind so that you are more productive at work, have more time and energy for your loved ones, as well as your hobbies?

Or, how would you like to set up your life so that you don’t get distracted by unimportant things that prevent you from feeling, doing and performing optimally in all areas of your life?

The best way to ensure you execute the actions that transform your life for the better is to make them habitual… That’s obvious, right?

Did you know that you are (for the most part) already doing the same things, at the same time, everyday, every week, every month, anyway? The same repetitive thoughts, same self-dialog, same actions, and your life is the sum total of those habits currently. Are you presently happy with where those thoughts and actions have gotten you? If not, then the key here is to figure out how to take the actions that give you the results you want, instead of performing the habits that are already programmed and, despite being unwanted, are difficult to stop.

The newest research out of University College London published a study in European Journal of Social Psychology, where 96 participants chose one new habit to do over a 12 week period. They analyzed the data and found, on average, it takes about 66 days to form a new habit; after that, it is set.

Here are some action steps you may want to try to help increase your health, productivity, income or whatever it is you really want out of life through habit formation:

  1. Choose ONE specific goal and write it down and put it somewhere you can see everyday.
  2. Know your outcome: what do you want to see changed (visualize it) and ask yourself this: are you truly committed to making the change?
  3. Clear any blockages that may be preventing you from being committed or making the necessary changes. This might be people, places and things, or it might be an inner dialog that you need to squash. (The more intention and attention you give to your goal, the more conscious you make your actions to achieve it.)
  4. Identify the next right action (NRA) to take that will set the manifestation of your intended outcome in motion.
  5. Take the next required action immediately. Don’t think about it, don’t put it off till tomorrow. Do it now! The only time we have is now to make a change.
  6. Watch the results. Adjust accordingly based on your results

Here is an example that is typical of what I see at our training facility:

  1. Goal: Lose weight
  2. Intended Outcome: Drop 20 lbs and fit into my jeans.
  3. Blockages: I believe I need to go to the gym everyday for hours, so instead, I come home sit on the couch and eat junk food.
  4. Identify NRA: Move more and eat less junk food
  5. Take NRA: Everyday for the next 67 days go for an hour walk/jog, do 20 push-up and throw out the junk food and replace it with nourishing food. More fruits, veggies and lean meats.
  6. In 2 weeks assess the progress to see if it is working. If not, bump up the amount of movement and modify eating regimen.

Start taking the action today so that you get the energy, health and happiness you desire, and you will begin to feel and look amazing!”

Written by Ian Hart, Low Country Weekly

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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DOMS Delayed Onset Muscle Soreness

Published by on June 23, 2016 | Leave a response

“Hey! What’s up? Today I wanted to speak to you specifically about Delayed Onset Muscle Soreness (Also known as DOMS). This is when your body becomes sore after training.

So typically, the first time that you train your Delayed Onset Muscle Soreness is going to be the most severe because the training is like a shock to the body. It is moving outside of homeostasis, there are small microtraumas that happen to the muscles and the body is not prepared for what is occurring.

The good news is that this process is what makes you stronger, gain more lean muscle, and have better brain, mind-body connection. So DOMS typically occurs 24-48 hours after training. It can happen much faster, it can last much longer, but that’s the typical range.

I’ve had soreness that’s lasted me weeks before because I over did something, you know, way way too much. And I’ve also had it hit me real fast and there’s reasons to that, as well, because that’s going to be the next thing I’m talking about, which is nutrition and that’s like if we went to a whole… I could do a totally different video just on nutrition for this, but I’m just going to cover the basics. The more water you have in your body, the more cells you have in the body, the more balanced the cell is with nutrients, minerals, etc. the less soreness you’ll have, and the faster you’ll get nutrients in right after training. You have about a 45 metabolic window of time to get you know good lean protein in with a little mix of carbs so the carbs helps transport the protein to the muscles and helps the repairing process. If you don’t have a lot of water in your body, you don’t get the nutrients you need, you don’t have the nutrients before you train, your soreness will go up. Think of it like, again, not having oil in the car, right? so rusty muscles going against each other. So, the more water you have way before your training the better, the more water you intake after, the better. Your recovery will be much better.

The eccentric phase of the movement is when the soreness occurs, that’s what creates the soreness. So when you go down on the squat, that is the eccentric phase. Right, when you’re walking down the stairs this is something that typically happens: people say, “Oh my calves are sore, it must have been from walking up all the stairs.” Well, actually, it’s from walking down the stairs because as you step your calf has to decelerate the movement and that’s the eccentric motion which creates the soreness. So, anytime you’re doing the eccentric motion, that’s where the DOMS comes from. It’s also where most injuries occur in exercise. So, starting out, you always want to go slow in control movement pattern so you reinforce the proper movement, the connection from the brain to the muscles, etc..

Now we’re gonna move on to the recovery portion. How do I recover faster from DOMS. Well you can increase the rate of recovery. Nutrition we already spoke about so the more water you have inside you before you train and after the better, so after training keep drinking more water but light activity will help increase the process; getting more blood flow, nutrients and oxygen so your blood flows and circulates, right? that’s one of the main reasons for the cardiovascular system is to circulate the blood and clear out trash. So what you can do is something like light jogging, light stretching, or even going into a sauna and then coming out and doing light stretching. This will help flush out some of the trash, the lactic acid that has been built up. It will help get more blood flow, more oxygen and nutrients to the area that has the microtrauma and this is how the repairing process begins. And this is true for injuries like real actual injuries like a bad sprain ankle, right? People say like lifted elevated, don’t move it. It’s actually good to get your heart rate up and get the blood flow circulate through the foot not necessarily using that foot that you injured, right? so I want to make that clear you wouldn’t be walking on the foot you injured but doing others stuff like upper body or maybe the other leg on a bike will get your heart pumping the blood and flowing to help repair that injured area. So it’s the same for muscle soreness.

One of the best parts about training is if you are training and then you get injured or you go into surgery or something like that, your recovery process is about 50% better or faster because you’ve been training and you’ve put that stress on the body. Your body knows how to repair itself faster so when you get an injury or have to go for surgery, it’s much easier and better to recover. So we went over that more oxygen and blood flow you can get to the body by doing things like hot showers, going into the sauna, doing light cardio, some light stretching will help the recovery process and if you’ve seen our video on supercompensation that is specific wher,e you know, you’re going to training your body actually fatigues while training and then you recover and your body recovers at a better state, and then you can train a little bit harder and typically the soreness should go down if you’re adapting the body properly: not too intense, not too fast, not doing things too soon.

Alright, this is Ian Hart. I hope this help. Delayed Onset Muscle Soreness is typically happening if you’re training especially the first time and now you know why, now you know what to do how to recover. I hope this helps. Have a great day!”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator ofBACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM andMYBACKPAINCOACH.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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The WARM-UP

Published by on June 23, 2016 | Leave a response

“Hey! What’s up? So I wanted to go over with you something extremely important. I’ve already probably mentioned it to you if you came in for the assessment but I want to do a video about it because it is so important for your results, for your safety and for your health. And that is what we’re here for.

So, what is it? Well we’re talking about the warm up, right? The warm up is an injury prevention. So that’s the no. 1 thing that all of these things I am listing here are going to be about, right? So, it’s an I feel safe preparation type thing, that’s what we’re doing. So I’m just gonna go down a list of the benefits of the warm up.

(1) Psychological and Mental Preparation

When you’re warming up you’re getting yourself ready, you’re getting your body and your mind ready for the training. Remember we say like 80% of everything or you hear that said 80% of everything is mental right? Well, that’s true! Training is mental. The preparation for training is even bigger and better than you can even imagine. You will get 10x the result, you’ll feel much better when you do the warm up and the proper warm up. And what is a proper warm up? Well, I’ll get into that.

It (2) Increases your Core Temperature and your Heart Rate so that means you’re getting more oxygen to the body, more blood flow to the muscles, the muscles will work better, you’ll get better results, and you’ll be safer in the training.

It also (3) Increases Proprioception. Proprioception is an awareness in space. It allows us to touch our finger to our nose, so when we’re out there doing movements, we’re gonna do better movements, more masterful movements and then you’re gonna activate the muscles more and better to get more results.

(4) Activates the Nervous System

The nervous system works by you sending info from your brain. You’re firing electrical impulses and information to your extremities to get them to move. The more information you send, the more muscle fibers you activate through the motor units. The motor units recruit your muscle fibers and then you get more out of the training. Again, all of these leads back to getting more results, being safer.

It (5) Activates Synovial Fluid to lubricate the joints like oiling up your joints. So if you just jump right into workouts all the time, that’s a lot more force going on to the joints without the lubrication, so think about it as driving a rusty car all the time without oil. You’re going to break down a lot faster, a lot sooner so and this is another reason why water intake is extremely important right? That’s another separate video aside from this but it’s in combination everything works together. So we want to activate synovial fluid to get the joints more lubricated and ready to move which will help up us. (I’m gonna jump to no. (7) Increase in our Strength, Mobility, Flexibility and Endurance.

And jumping back to no. (6) It’s going to Encode the Proper Form and Technique when you move back into the training area. So say, you do your warm up and then you’re going to the training area, your muscles are activated you’re mentally, psychologically prepped , your blood flow is going, your heart rate is up. Now, you’re gonna burn more calories, you’re gonna burn more carbs which is our prefered source, the body’s prefered source of energy, you burn the carbs in the warm up and then you’ll burn more fat in training. And that’s what we’re here for. Burning fat, gaining lean muscle and feeling better right? It also helps detoxify the body.

So, what’s the best way to warm up? Well, the warm up ideally would be about 20 minutes long. If you’re just starting out, that’s maybe too much for you to handle. So 5-10 minutes minimum is what we want and we have a few different options. We have a you know our actual warm up video or you can go around jogging, that will get your heart rate up. It’s a good way to meditate, psychologically prepare or you can use the cardio equipment which is always the last thing I recommend for people because I want the people to move kind of in the range of motion that they will be moving when they get into the training which is kind of squat patterns, pressing, arm movements right? This is why mobility drills and warm up drills are extremely important.

Ok, so just a recap when we do the mobility, activation or warm up drills, it’s going to activate the nervous system, get more synovial fluid to your joints, it’s gonna increase your heart rate and blood flow to the working muscles, it’s gonna psychologically prepare you for the training and you’re going to increase your strength, endurance, mobility, flexibility, stability, you’ll have more proprioception and awareness of where you are in space so you won’t trip, fall over, you will feel safer in general. Therefore, we keep you safe, you have less injuries, less joint aches and pains, and more results. That’s why the warm up is so important. I hope this video help. Have a great day!”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator ofBACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM andMYBACKPAINCOACH.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: Lower Body Warm Up

Beaufort Personal Trainer: Lower Body Warm Up

Published by on April 7, 2016 | Leave a response

Hey EF Fam,

How is your ankle mobility?

Beaufort Personal Trainer: Lower Body Warm Up

 

Try out this awesome lower body warm up and you will find out.
If you find it challenging then you need more of it 🙂


Beaufort Personal Trainer: Lower Body Warm Up
Part of this warm up is included in our full body mobility warm up video… but
this program goes into specifics of lower body movement patterns that are deep
neurological activations which you most likely haven’t done since
you were about 9 months old 🙂

When we activate these old patterns, something awesome happens.

You feel great!

When you do this warm up you will have:

  • Improved ankle mobility and stability
  • Improved knee stability
  • Improved hip mobility

So that you can squat more efficiently and effectively with better joint stability and better activation of your nervous system for maximum protection and benefit.

Check it out here.
ANKLES, KNEES AND HIPS (WARM UP)

Committed to your success,

Ian

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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Quit Shoulding Yourself

Published by on January 2, 2016 | Leave a response

Motivation – make a decision and do it.

Posted by Darron Sellick on Friday, January 1, 2016

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Happy New Year (Formula For Success)

Happy New Year (Formula For Success)

Published by on January 1, 2016 | Leave a response

Hey EF Fam,

There is a simple formula for success.

Do you want to know what it is?

I thought it was only right to share this on Jan. 1st,

when people tend to make new goals or try to start over fresh.

The formula for success in anything is

COMMITMENT + CONSISTENCY = SUCCESS

People who are committed to a result or outcome will:

  • not stop when obstacle come up.
  • not make excuses.
  • Forego sleep and creature comforts
  • put there money where their mouth is (Money is only an exchange of energy, the more energy you put into something the more your commitment level is. When I join coaching programs myself, I want to pay a lot of money because I take it more serious and get better and faster results out of it, plus the quality of the coaching is higher)
  • be more focused on the result or outcome

This is why we always ask anyone interested in our training program:

“On a scale of 1-10, how committed are your to achieving your goals?”

We ask this because as coaches we are not magicians.

We need commitment first and foremost to help anyone in any endeavor.

We know if we have a high level of commitment and the
person trains consistently we can get them AWESOME results fast!

John H. (Lost 30 lbs in a month)

So if you are making goals in 2016, ask yourself how committed you
are to the outcome and do you have a plan to make sure that you are
consistent with your actions?

Committed to your success,

Ian

P.S. We got super busy before the New Year and only have a few membership spaces open, so if your serious about make a transformation in 2016 reply to this email.
P.P.S. Here are a few people who were committed below, pretty awesome, right?Randy-front.pngFelicia-Front-Updated.pngLindy2.png

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: Sleep It Off

Beaufort Health and Fitness: Sleep It Off

Published by on October 6, 2015 | Leave a response

Beaufort Health and Fitness: Sleep it off

How many of us get enough sleep? Be honest… do you know how many hours of sleep you get nightly? weekly? yearly? It adds up… Sleep studies suggest we spend a 1/3 of our life sleeping. But how we sleep and the events up to the actual process of sleeping affects how our sleep will be.

Most humans spend minimal dollars on a minimum grade bed, when if we spend a 1/3 of our life sleeping why be stingy? We would rather stay up way too late focusing on that brand new 50” TV on our wall or our brand new smart phone. We’re obsessed.

However most of us dont realize that when we spend pointless time on our phones in bed before sleep and that has a disruption in the production of the sleep inducing hormone, melatonin. As well as disrupting our circadian rhythms.

When we sleep, there is 2 different types of sleep… REM (rapid Eye Movement) and Non REM sleep. We Strive for the deepest sleep possible, Non REM sleep. Fitness goers this is great for you… This is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.

As you age, you tend to not sleep as deep. Aging is also linked to shorter time spans of sleep, although studies show you still need as much sleep as when you were younger. This also correlates to your metabolism. Researchers say your metabolism gets tired, you need to rest and restore it through sleep.

Beaufort Health and Fitness: Sleep It Off

Heres your CHALLENGE for this week. Can you go to bed an hour earlier for an entire week?  Take mental notes of how you feel after you complete the challenge.

 

Coach Jackson Davis

 

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Beaufort Fitness: Why Resistance Training Is Important

Beaufort Fitness: Why Resistance Training Is Important

Published by on October 6, 2015 | Leave a response

Resistance training is so much more than just working out your muscles and losing weight/Fat. Strength training is increasingly promoted for its many health-related benefits including a lower risk to all causes of mortality, fewer cardiovascular events (i.e., heart attack, stroke), improved body composition, better glucose metabolism and insulin sensitivity, and lower blood pressure in persons with pre-hypertension and hypertension.

Beaufort Fitness: Why Resistance Training Is Important

Resistance training is linked to numerous mental health related items as well but is not limited to

  • Improved memory
  • Lessen depression, Linked to Anxiety and Self Esteem
  • Much less chronic fatigue, Impressively studies on exercise and fatigue show that exercise is clinically beneficial and even more beneficial than drug or cognitive-behavioral interventions
  • Improved quality of sleep, research indicates that physically active people usually have healthy sleep patterns and a lower risk to sleep apnea. Furthermore, the research shows that depressed persons with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results appear to become most effective after 8-10 weeks of consistent resistance training.
  • Improved cognition, improved cognition from exercise is likely to be multi-factorial adaptations involving new nerve cell generation in the brain, an increase in neurotransmitters (chemical substances that transmits nerve impulses across a synapse, and new brain blood vessels for more efficient oxygen delivery and waste product removal.
  • Less anxiety
  • Improved self-esteem, High self-esteem is highly associated with positive physical and mental well-being. Let’s be real who doesn’t like to look good without clothes.

 

 

References:
Anderson-Hanley, C., Nimon, J.P., and Westen, S.C. (2010). Cognitive health benefits of strengthening exercise for community-dwelling older adults. Journal of Clinical and Experimental Neuropsychology, 32(9), 996-1001.

Colcombe, S. and Framer, A.F. (2003). Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14(2), 125-130.

Garber, C.E., et al. 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1349.

van Prag, H. (2009). Exercise and the brain: something to chew on. Trends in Neuroscience, 32(5), 283-290.

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: The #1 Reason People Do Not Reach Their Goal

Published by on September 23, 2015 | Leave a response

Beaufort Health and Fitness: The #1 Reason People Do Not Reach Their Goal

“There’s one main reason that people do not get the goals or hit the goals that they’re looking for, and that #1 reason is commitment. So if someone sets a goal, they set that intention in motion. But mostly they don’t reach it because of commitment level all right? There’s a quote and it says “It’s hard to beat someone who never gives up.” someone who never gave up is somebody who’s committed to reaching to where they want to be. Most people give up.So I want you to think about this… Think about where failure isn’t even an option all right? For example, when they build a bridge let’s say the Golden Gate Bridge, they didn’t say “Oh! I’m gonna try and build a bridge and you know maybe we’ll hire somebody that is okay, a decent engineer.” No! they said “We’re gonna build a bridge we better make sure that it doesn’t fall apart so we’re gonna hire the best engineer, we’re gonna hire the best architects, we’re gonna hire the best construction company, we’re gonna hire all the right people and we’re gonna invest a lot of time, money and energy to make sure that it’s failproof”, the same with airplanes. For the most part it’s pretty darn failproof. All right? So every once in awhile, there’s a mishap but very infrequently it happens so they pretty much make them failproof like there is no “Uhmm…I’m gonna try and make sure this plane makes it to LA.” No! They have a system to make sure that everything is in align and in order that they can get you from New York to LA.

And so it’s the same with your goals. All right? Set your intention, decide what it is that you want and sometimes the people that aren’t align with their purpose so they get lost, they don’t really know what they want and that’s the main problem is that they’re lost and don’t know what they want. So investing in yourself only helps further that process and then when you know who you truly are you’ll know what you want and then you can stick with it and reach the goal that you desire. It’s worked for me and I’m sure it can work for you.”

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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