Beaufort Fitness: How do I make that booty bigger?
“I am going to address a topic today that I get asked by a lot of the moms I train, they say, Sam, how do I make that booty bigger? What do I do for that? I’m at home a lot with my kids, I don’t have a lot of time to get to the gym. So here are 3 exercises and a quick little exercise routine you could do to get that booty a little bit more shaped up the way you want it.
So you’re going to go squat first. You’re going to squat. You do 20 squats. Okay. After squats we’ll go down to the ground. We’ll do a glute bridge. So we’ll just go straight up, hips up. I’m squeezing my glutes here the whole time. If that’s too easy for you, raise one leg up. As you come up, bring that leg down, squeeze. You’ll do 10 then on each side, just like that, squeezing the glutes. And then we will lunge, nice simple lunge here. You can either step forward and back like that. You could step backwards or… go forward and back without stepping in between, you will do 20 on each leg of that. Go for 3 times. And those booty should be on fire. They should be built up.
That is today’s question that I answered. Leave a comment below. If you want to see any of your questions answered or message me on Facebook.”
Beaufort Fitness: How do I get off all this weight?
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. It is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
If you have 40 pounds to loose follow this formula.
“Good Monday morning, everybody. I’m gonna do my first Q & A, one of the most common questions I get is from beginners weighing 40, 30, 20 pounds to lose… You haven’t exercised much before in your entire life. You didn’t play sports, you’re an average person. A lot of those people ask me, Sam, where do I even begin? How do I get off all this weight?
I give them the three simple W’s. They are walk, water, and weights.
If you just stick to those three things initially in your weight loss journey, you’re going to have tremendous success, you want to hydrate yourself, drinking that water. You want to get out, walk a little bit, but that’s not going to be all you could do. Eventually you will plateau in walking. So you need to add in some weight training, preferably full body weight training three days a week at least. I highly recommend if you’ve never done it, hire a fitness professional.
So again, for those that are starting out, stick to the three W’s again that’s walk, water, weights. Just remember those and they’ll be set on your fitness journey as always. If anybody has any questions, comments, anything, drop it below, or send me a message personally. Everybody have a great week. Everybody crush it.”
“Hi everybody. This is Sam from EarthFIT you may notice when lunging or doing squats that your foot, you have a difficulty keeping your foot straight, no matter how hard you try. It could be your foot goes out to the side of pronates or it goes in. This could be a sign that you have limited ankle mobility. Now I’m going to give you a quick test, how to test for if you have sufficient ankle mobility. So what you want to do is grab a wall. I’m going to use the ramp right here. You just basically need something that’s flat all the way down. You’d be about 4-5 inches away. A good way to do this is you can take your fist, stick out your thumb. That’s usually generally about four to five inches. You want to take your shoes off so you’re either barefoot or in your socks and you just want to try and push your knee to either that wall or in this case, this rack. As you can see, I have some limited ankle mobility, due to ankle sprains that I’ve had previously.
So a good way to fix this is you get a band. If you’re at home, you could wrap it around a couch. Right here we’re just changing the rack right up a little bit…put it around your ankle. Just on or right above the bony part, those two bones that stick out in your ankle and you want to get a good amount of tension band so it’s really pulling back. You want the band to pull back and down. And then arch you’re back in this position, you’re just gonna push down on your ankle and try to really, really stretch out there and you should feel it right away. And then back, typically you do this about, for 20 repetitions, 5 sets throughout the day. If you’re preparing for a squat warmup, you know, you could do it 3-4.
So if that doesn’t, that doesn’t seem to help, you may have some tightness in your calves or around your Achilles. So you can get a foam roller and you really want to work these areas here and you want to take your time. A lot of people when they foam roll goes too fast. You just want to kind of work in there, find a tender spot, and you could flex your foot up and down or side to side. And roll in that out there.
Another thing you could do is get in a good stretch. I prefer the Combat Stretch. So you just keep this foot straight here. Take this knee brand behind and what you’re gonna do is you’re going to grab your toes and push your knee forward while I’m grabbing my toes. This is something you could do again, probably five sets, about 20 seconds. You really want to pull up on those toes and drive that knee forward. After you do these things. I would retest. See how my ankle mobility is improved. Like I said, this is something you could do daily or specifically before you squat or lunge.”
“What’s up everybody? This is Sam from EarthFIT. Today I’m going to do a video – three exercises you could do to improve that overhead shoulder press. You’d either do these exercises in a circuit as your own workout or you do them for a warmup on shoulder press day. First thing we’re going to do is (1) Internal, External Rotations with a band and when you set up the band, you can do it on a rack or if you’re at home you could do it on your fridge. Whatever you could find to wrap the band around. You want it to be about where your elbow is… So simply gonna pull the band out, keeping this elbow tucked in to your side. If you don’t have the mobility to do that, you could grab a towel and keep it on your side, keeping that towel there.
Okay. That’s the external rotation and then the internal rotation. Same thing. You want to keep your elbow in nice and tight, bringing that across just like so. And then you would switch to make sure you hit both sides. Now we’re doing the external rotation and the left hand would be internal rotation. On the right you’d do about six to eight reps. If you’re just doing it for a warmup about three sets, um, obviously if you’re doing it for a workout, you could do increase the volume on that. Next exercise we’re gonna do, so we’re working on retracting and depressing our shoulders. A lot of times people are rounded forward from being on their cell phones or driving in their car, and this kind of limits the range of motion on a shoulder press. So a good way to get out of that would be this exercise here, which is called a (2) Prone Cobra.
So you’re going to stick both arms out as if you were flying if you’re superman, you’re going to stick your thumbs up and you’re going to bring your shoulders back and as you’re bringing them back, you also want to bring those shoulder blades back down. You can lift your head and the key to this movement is to create constant tension by trying to bring those wrists together. Notice I’m keeping my thumbs up the entire time. This can be very difficult depending on how you squeeze. For warm up, you want to do about three sets of 30 seconds. If you’re doing it on your own workout, you’d want to do about 6 sets of 30 seconds or three minutes total. So if you could do, you know 1 set or 3 sets of one minute each, you could do that as well. Then the final thing we’re going to do go over is a (3) Bottoms Up Kettlebell Press.
What this is going to help you do is stabilize the shoulder in your press. Get a kettlebell. I have a light one here. Typically you want something a little heavier. You’re going to get up like this and you’re going to press straight up imagining the elbows in line with your ear as you press up and then back down just like you’d be doing in a shoulder press. Now, what’s unique about these exercises? If you’re moving your shoulders around, it’s not stable. The kettlebell is just going to fall over. So you want to use something that’s heavy enough to where it’s challenging but if you’re on your shoulder press day, you do not want to, you know, tire yourself out. So again, you could do 3 sets of that. 6-8 reps make sure you’re switching sides. You’re pressing the same side as that leg that’s down. In this case, it’s my left. That’s the bottom up kettle press. So to recap, those are 3 exercises you could do. You can do them in circuit if you want to do your own workout. You know obviously load the weight more on the kettlebell. Really hold that attention on the Prone Cobra and increase the reps. They’re on that for a simple warm up. You can do about 3 sets of that.”
You’re stuck at home due to the coronavirus pandemic with Netflix and comfort foods causing you a huge amount of temptation. Not to mention the stress of this uncertain time making it easy to resort to stress eating…
The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards your best body every.
Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. Since you’re stuck at home without exercise equipment, a large book is a wonderful tool to provide such resistance.
Hold the book with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Step Five: Crank Out Some V-Sits. You can still enjoy some Netflix while doing this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are nourishing your body with quality, lean protein in order to shed fat.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core, and is easily performed at home. Add these to your routine to really whittle down your waistline while practicing social distancing.
Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. This is also a great opportunity to get some fresh air and to get out of the house.
Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? We’re here to get you into your ideal, fit body in the shortest amount of time possible. It’s what we do EVEN while you are stuck at home during the coronavirus pandemic.
Join our free 21-Day Transformation that will get you looking better than ever before. Click this link to get started.
You likely exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. You never eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of.
Here are 5 easy habits to cranking up your fitness results..
1. Get More Sleep
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That means that more than half of the population doesn’t get adequate sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.
If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
2. Drink More Water
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.
The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often and get into the habit of drinking a full glass of water with each meal and snack.
3. Reduce Your Stress
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.
Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
4. Eat Out Less Often
Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter-laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.
Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
5. Exercise Smarter
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.
Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Are you ready to break the plateau as you take your routine to the next level?
Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?
It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.
“Hey, who wants to know the top five remedies that I have prepared for the Coronavirus if I do get it and these are things that I actually have all the time and maybe you should too in your house to just help your immune system. And, if you end up with a sickness or feeling ill, these things can actually maximize your health and get you over any sickness faster so that you can get back to doing what you want to do. But before I get into those things, I just want to mention that the fear of the Coronavirus is probably more scary for me than the actual coronavirus. Like the actions or the hysteria that is coming with it and the fear that’s being pumped through is bad for the immune system. It puts the immune system down and the more hysterical everybody gets, the worse off we are as a collective.
So what I would say with that is be prepared for the worst possible case scenario, but plan for the best and don’t let the… what we have control over is our own emotions and our own health. So if we focus on being healthy, just basic health of staying active, exercising, eating correctly, then our immune system is going to be functioning optimally and then we can start to use some of these tools that I’m going to go over with you in a second. So that’s what I would say, be prepared for the worst plan for the best. The things you can control are you and the area around you for the most part, a coronavirus, we don’t really have control over that to a certain degree. And I guess that’s some of the measures that are being taken. And so hopefully the plan for the best is that it doesn’t affect everybody and that we don’t get too affected by it.
And so we can use some tools to help with that as well. And so these things are things that I always have. I just chose the top five. There might’ve been a couple of others in there that I was going to go over, but I just want to choose five real quick. So the first one is (1) Miracle Mineral Solution. If you go ahead and research online, you’ll probably think like, all you’ll find is crazy stuff about it, that it’s bleach and, it’s poison and you’re gonna die but the truth is this is used just to clean water. So it’s, this is what it’s for, but it’s actually been used to help people heal. And there’s a story about it from a guy named Jim Humble who was in the Amazon. Two people came down with malaria.
They were on the verge of death. It was a very, very bad situation. And last resort, he said, let me pour some of this in the water. You guys drink it. Long story short, two hours later, they were laughing about the fact that they were about to die from malaria. Since then, he’s taken this stuff to Africa, Southeast Asia, where there thousands of people with malaria and healed them just with this super cheap. What I’ve heard is that malaria drugs have worked well on the Coronavirus. I don’t know if that’s true or not, but this helps kill malaria, this helps with parasites, viruses, bacteria. This has been used to help cure kids with autism. And this was in a book called Healing the Symptoms of Autism. I’ve used it myself and healing, the symptom of autism was actually one of the books that was trying to get banned on Amazon and it was healing and helping a lot of people.
And so miracle mineral solution, I’ve used this myself. I’ve tested out on myself. I know a lot of other people that have used it. Apparently it helps detox glyphosate as well. This is what I’ve read, what I’ve heard. Again, when you go online and you research this stuff, it’s going to say “it’s bleach, never try it.” And so you have to go through the misinformation. I always try things out on my own. I always experiment on my own and then I read from other people’s feedback. And that’s how I take in my information. So miracle mineral solution, this can be used just to clean your water. So I would always have this anyways. You hear me talk about breathing and oxygen and the Wim Hof Method. If you’ve been following some of the stuff that I do, this is an oxidizer. It gets more oxygen into the cells. So that’s how it works. The more oxygen, the better off you are. The more oxygen the cells, the more they can flush out the toxins, kill off the viruses, bacteria, etcetera. So that is number one.
Number two, (2) Vitamin C, if I had it my way, I would have IV vitamin C but this is the next best thing. It’s liposomal vitamin C. I’ve done videos on this before. We are the only mammals. There’s only two bats and Guinea pigs that don’t produce their own vitamin C. So other mammals, when they get sick, their vitamin C production skyrockets, right? So we have to get it through our nutrition and we’re not getting enough of it through nutrition. Most people think that, there’s some people that think people are walking around with subclinical scurvy at all times because they’re not getting enough vitamin C. So vitamin C is a potent, powerful antiviral. You know, so just taking this on the days that you’re not sick is great, but when you are sick, you increase the dosage and you can take about a gram every hour and this will just help boost your immunity, fight off infections, help with everything. So vitamin C specifically liposomal this is a great brand. There’s a few others out there, but this is the one, one of the ones that I’ve used. So always have that whenever you get a cold or anything, this will just kick it off or kill it faster. Number two, as you saw me do a video on oregano oil, I use all types of essential oils. All essential oils are antibacterial, just so you know that. This one specifically (3) Joy of the Mountains (Oil of Oregano) I travel with this everywhere. That’s why it’s all banged up. So it’s in my toiletry case, I take this everywhere I go because this can be used for so many different things. If you haven’t seen my video on the expansion of it, you can find it somewhere on this page or wherever I had it. So, this Joy of the Mountains didn’t go in this vape, this is already diluted with olive oil in the vape is pure organic oregano oil and vegetable glycerin. And this is great for respiratory issues. So if you start to get, have a respiratory issue, this can be used, and you just inhale like a regular vape. But now it’s got the powerful properties of the oregano oil. This I will use as drops and put it on my feet. This for kids, you’ve gotta be careful. You can take this internally for adults, but with kids, young kids especially, definitely consult somebody on that because this is so powerful that you don’t want to overuse it.
And young children, like very, very little amounts and it’s, there’s a lot of discretion that goes with it. So Oregano Oil has numerous anti-inflammatory, antibacterial, antimicrobial, anti-fungal properties, and helps boost the immune system. (4) Silver (Salus Structured Silver) This is stuff that’s found in our food, it’s found in mushrooms, it’s found in water. This is a known antibacterial, antimicrobial, immune boosting substance or liquid. And, um, I’ve found this one specifically to help with the gut. This can help balance out candida in the gut. Again, it has so many different properties. It can be used topically, internally and it’s just a great tool to have with you to help boost your immune system, fight off infection, so structured silver. And then lastly, I’ve done a video on this as well. The video I did was 10 minutes long, so I can expand dramatically on this Castor Oil.
If one of the lowest hanging fruits that you can use for your health to boost your immunity is (5) Castor Oil and using Castor packs, right? They used to use this to anoint the Lords to the throne or to anoint people to the throne. And that’s the power of it. That’s, you know, whenever they use something like this, they know the power of this specifically to help people in general. So you take, you pour it on something like cotton flannel and you can place it on your belly wrap saran wrap and leave it on overnight. Typically I recommend, I recommend everybody do that one time a year for seven days straight. You can do it multiple times for a year. Some people can leave it on for 30 days depending on their issue. But what this will do, you also can take internally, that’s a scenario where you want to work with probably a professional on how to do it.
But it’s gotta be organic, all natural hexane free, cold pressed. So it’s important the products that you’re getting. And so I was just about to say something. So yeah, it’s anti parasitic. It’s antibacterial. Antimicrobial helps balance out the gut, it increases glutathione, which is that, the master antioxidant that is in every single cell. So this flushes out the mucus from the body and remembers a lot of disease is a buildup of mucus. And that mucus prevents the cells from getting oxygen. It presents the cells from functioning optimally. So when we start to cleanse the body more and more, we cleanse it, the better the body is going to be. This is one of the best ways to do it. So if you want to check that video out, I have that somewhere on this page as well. So there you go.
You have it. Miracle Mineral Solution, Vitamin C, Oregano Oil, Structured Silver, Castor Oil. Those are my top five picks for just boosting immunity, fighting off disease, infection, and increasing your health naturally, right? There is a place and time for medicine but those things are a last resort for me. Like I use them as a last resort always. I’ve always tried to use the lowest hanging fruit naturally. We have the gifts from God or from the universe or from the earth, whatever you want to call it, from nature, that are very powerful for us, and designed to help us heal. Right? So in nature you will find the poison and within a hundred yards you’ll find the antidote. So that shows us that we always have a balance. There’s always a balance, and the balance would start with you just being healthy. Hopefully that’s eating correctly, exercising, et cetera.
So I hope this video helps. I hope you got a lot out of it. These things are not just specific to the coronavirus, it’s overall just helping the body heal and being prepared. So prepare for the worst, plan for the best. Get rid of the mind virus of the fear. That would be the first step so that your immune system is functioning optimally. And if you do acquire some type of virus that your body fights off easily, lickety split, and you go back to your normal life doing the things you love, hope that helps.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, author of HEALING HACKS 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.
There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.
Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.
Times have certainly changed as a multitude of strength training benefits were proven by experts, including:
Strength and muscle tone
Cardiovascular capacity
Speed, Agility and Flexibility
Resistance to injury and disease
If that’s not enough to convince you to include regular strength training in your fitness routine, then read on for 9 Benefits of Strength Training…
1. Builds Muscles: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.
2. Burns Fat: When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.
3. Builds Strong Bones: The older we get, the more important our bone density is. A good training program is one of your best defenses against osteoporosis.
4. Alleviates Anxiety, Stress and Depression: Sure, there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?
5. Promotes Better Sleep: Here’s another pill you can stop taking once you start training. Study after study have proven that strength training improves sleep.
6. Can Relieve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.
7. Contributes to Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.
8. Improves Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a resistance training routine?
9. Raises Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right? A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, author of HEALING HACKS, 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.
Arrive hydrated. This includes taking a bath or shower the day of the session. The additional fluid intake will help keep your muscle and body tissues more subtle, reduce aches, and will amplify the detoxification and healing processes that occur when receiving massage and bodywork.
Arrive 15 min before the start of your session. This will allow you time to relax, drink some tea, tune in and center yourself before the session. If any paperwork and/or payments have not been completed, this will also allow you to take care of them before your session begins.
Turn off your phone before the session begins. This will help to minimize distractions during the session and will help you be more present to the work.
Come with clear goals that you would like to achieve through the work. After speaking with your therapist, your goals may or may not shift but showing up with intention will help your therapist formulate the right session to get you the results that you seek.
Respect the intake process. Every question that your therapist asks you, gives the therapist a more holistic understanding of the state that you are in, as well ensure that you can achieve your goals in the safest, quickest, and most effective way possible.
Communicate your needs. If you have any allergies, sensitivities, or specific requests, make sure the therapist knows before beginning the session to ensure that you are taken care of. If you are uncomfortable at any moment, let the therapist know so that proper adjustments can be made for you.
Tune in to your breath. During the session, allow your breath to soften and deepen. Try not to force it but if you find yourself holding your breath, take a deep breath and breathe naturally from there. Allow yourself to relax deeper with each breath, focusing on letting go of any tension in the body with each exhale.
Minimize conversation that is not relevant to the work. There is nothing wrong with casual conversation but speaking about outside matters that have little relevance to the work can become a distraction.
Extend the effects of the work beyond the session. The session may be over but the work continues in life. After the session, you have a window of time where your body is able to create new habits and replace old habitual ways of moving and being. Take some time to observe any shifts that have occurred during the session and spend the remainder of the day engaging in activities that bring you greater relaxation and nourishment.
Book multiple sessions. Lasting change occurs with consistency. Your therapist will recommend a plan of regular sessions based on your unique situation and the goals you wish to achieve. Invest in yourself and take advantage of the monthly session and session package discounts to receive the benefits of this work regularly at a low cost.
“I joined EarthFIT a little over a year ago. In the past 2 months I have pushed harder, joined the 6 week challenge and did not stop training even when I broke my toe!”
April said “I am the strongest I have ever been in my life! “I have more energy, I’m more active. I’m happy; I’m not stressed and I feel better… a lot happier.”
April is at her lowest weight that she has been in the last 12 years and is 5.8 lbs away from reaching her goal!
When you want it, you make it happen!
C Curve- muscle mass is low and body fat mass is high. In the C curve you are at a greater risk of heart disease, diabetes, and certain cancers. Other issues can include fatigue, depression, and brain fog.
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.