Beaufort Fitness: Weighted Clapping Pull Ups
Beaufort Fitness: Weighted Clapping Pull Ups
“All right so I showed you the 40-lb pull up weight vest so this was a strength training exercise. I’m going to do more of a power exercise today… This is way more advanced and this is very hard you have to be able to do clap pull ups by yourself with bodyweight. So I’m going to show you progression now and I’m not even sure I can do this, I haven’t done this yet with the 40 lbs weight vest so I’m going to attempt this. It’s going to be a pull up with a clap in between and then grab on to the bar again. We’ll see how many I get I’ll probably be able to get like 2 or 3, but will give it a shot here.
(Please see the video)
So, I had to use my legs and swing and do what people might call kicking pull up on the last set. I actually don’t know with my form looks like so I’m going to look at it and see how I was doing it. Again, this is an exercise that you’d have to be able to do without the weight so weighted clapping pull ups like this.
(Please see the video)
All right. My arms burned out but… so you got to pull up, clap and then catch yourself that’s an explosive power movement. So that’s a very advanced pull up technique that you can use once you’ve maxed out doing pull ups with body weight. Adding more and more weight then once your body is ready for it you can do this power movements with the pull ups.”
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 Fitness: 40lb Weighted Pull Ups
Beaufort Fitness: 40lb Weighted Pull Ups
“All right. So here I am about to do pull ups. This is an advanced pull up exercise. I’m wearing a 40-lb weight vest; so this is true strength. I don’t know how many reps I’m going to do. This is going to be my first set I’ll probably going to shoot for 10 reps. Let’s see – the first set should be okay. So I’m doing wide grip pull ups and if you can do 20 solid pull ups with just your body weight then this is something you can definitely progress to. You may want to start with a lighter weight vest than this since 40lbs this is a big jump with weight.
(Please see the video)
So, because of the way I’m training I’m going to rest about 2 – 2 1/2 minutes and then repeat that; most likely I won’t be able to get 10 reps but that’s how I’m going to build my strength and this is a pull up strength training exercise. Again, if you can do 20 pull ups by yourself then you can start adding about 10-15lbs on your pull up and you could stretch it by saying you could do clean 15 reps of pull ups you may be start adding on a little weight but that’s what I recommend and then you can progress to something like a 40lbs weight vest in time each week by adding weight.
Again, this is Ian Hart so this is the weighted pull up. Today I’m going to do 4 sets of the weighted pull ups.”
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: Core Tension
Hey EF Fam,
The term “Core” is thrown around loosely in gyms all across america. It has different meanings to different people.
But… when a strength and conditioning coach uses the term, he is referring to the transference of force from your base of support (The part of your body connected with the ground) to the midsection of the body, typically from the trunk of the legs to the trunk of your arms and all the muscles in between.
There can be a confusion between core and abs but the abs always is included in the core. The reason that this concept is so important to understand is because the core is used in everything we do.
For example, if you go to open a heavy door and don’t create “core tension” you can throw your back out. Dr. Stuart McGill would tell you that you deserve your pain because you let the door control you and not the other way around. Creating core tension differs per exercise. If you are going to do a 500lb deadlift you would maximize core tension as apposed to picking up a 90lb kettle bell you would use less core tension.
Your motor skills and neuromuscular system essentially calculate the amount of core tension needed (in weight training this can take practice) to do a task the same as when you tell your body how much muscle to use to grab a glass of water and take a sip. Imagine if you used way to much muscle and force to put a glass to your mouth. It wouldn’t be a pretty sight. The difference is that grabbing a glass of water is an every day event where as we have lost touch with picking up and moving heavy things as a society (for the most part) that this part of the neuromuscular system is underdeveloped in many people. We find this the number one offender when it comes to back pain.
This concept of core tension is used at a very early age. Here is a video of my 4 month old Son developing his core tension.
To use you core, mentally brace your body to pick up a weight or move an object and you will have more success and better results all while reducing the chance for pain and injury.
Committed to your success,
Ian
P.S. Set your sights on January 7th for our biggest group 24 Day Challenge ever!
Whose in? Who wants to rock their New Years goals with a jumpstart and a group challenge!
We will be launching details soon, stay tuned!
Free meal plan (it’s awesome)
Coaching
Recipe book (whole fam can enjoy these meals)
FB group page!
Results tracker (before/after)
Email me to reserve a spot in the New Years group: support@earthfittraining.com
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Beaufort Fitness: In Home Workout Quick And Easy
Beaufort Fitness: In Home Workout Quick And Easy
Hey! What’s up? It’s Ian Hart here and today I’m going to show you an exercise routine you can do at home on Thanksgiving. You don’t need any equipments besides one dumbbell/ kettlebell you can use a gallon of milk or a gallon of water if you need to and stairs or step ups. That is all you need it’s going to be 5 exercises done in a circuit. You’re going to do 3 sets progress or regress the exercises as needed.
All right, here we go. The first one is going to be:
(1) Bear Crawl Touch Push Up (Please see the video), you’re going to do 20 reps of the Bear Crawl- Touch and Push up.
Next, get your (2) Stairs or Steppers and we’re going to do 30 seconds if you are on step ups you do 15 seconds on 1 leg. Okay just like this running and then switch your leg; 15 seconds on each.
Next one is going to be a (3) Lateral Swing. Okay so dumbbell or kettlebell you are going to do a little bit of a squat on a downward portion and swing out laterally make sure you don’t hit your knees. We’re going to do 10 reps on each side, just like that. Then you’re going to switch arms same thing get the arms swinging, make sure your abs are tight when you’re doing this you’re using your core. Okay that’s exercise number 3.
Exercise number (4) is going to be Lateral Hops on 1 leg so you’re going to jump, jump land nice and soft. 20 reps total, 10 on each leg back and forth land nice and soft.
And the last one is going to be (5) Walking Lunges with the knee up into your hands okay backwards. 20 reps of the walking lunges.
So there you have it, a quick exercise routine you can do at home 5 exercises:
1. The Crawl with a Push Up and a touch.
2. Stairs 30 seconds.
3. Lateral Swing 10 reps on each side.
4. Lateral Jumps 10 reps on each side, a total of 20.
5. And Walking Lunges, a total of 20 reps.
For 3 sets. If that’s too easy for you, do 5 sets and you can increase weights so if you have dumbbells you can use weights along with these exercises with the stairs or the step ups, the lunges. Alright, this is Ian Hart with the EarthFIT blog. Have a Happy Thanksgiving and enjoy the workout.
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.
Slim Santa Advocare 24 Day Challenge
CLICK HERE —->24 Day Challenge
Beaufort Fitness: Reduce your thighs
Beaufort Fitness: Reduce your thighs
1. Ban Liquid Calories
2. Focus on Protein and Fiber
3. Exercise Smart
Beaufort Personal Training: “…we feel the results!”
Impressive and positive feedback keeps rolling in about these two EarthFIT Beaufort personal trainer Jessica and Jackson. I just got another email from a client with this feedback below.
“I wanted to write you and share some thoughts *#g and I have been talking about. Often, people who are content don’t share positive things!
…I have been really happy with Jackson and Jessica… Jackson is excellent at insuring our form and technique is where it should be. We have been noticeably energetic, but sore the last few weeks. We have actually been more sore the last few weeks than we have over the last year… with J and J, they will adjust the weight so we can do the number of reps we need to get in the exercise. I strongly believe that is the difference and for us, we feel the results!
We haven’t told either of them because there’s really no time to talk, so I hope you will share our appreciation for their style!”
“Hope all is well! Jackson and Jessica are doing a great job at Lay’s Island and I love working out with both of them. Out of all the “trainees” I think Jessica has been one of my favorites! Forceful when needed but attentive and very helpful and supportive. Jackson same thing he wants you to have a great workout without killing you! This has been very important to me personally with the elbow thing I have been dealing with. Which is finally getting better.”
Fitness Nutrition For Faster Results (Fueling your workout)
Countless times a week, “Coach, whats a good, quick snack to eat before my workout?”
In todays world they’re are numerous supplemental “pre-workouts” on the market. So which one is right for you? Don’t feel pressured by shiny labels and mis-educated salespeople trying to make a buck at your expense. Now I’m not saying all these powdery substances are bad, is their a better way to obtain the benefits? perhaps. Is there a healthier way to retain the reward that these supplements produce? DEFINITELY. Educate yourself on these products before you buy blind.
Most people do not realize that very few products/supplements are FDA approved or any sort of banned substance free tested. While pre workout supplements are often effective, research has proven that none have been more or equal to as effective as naturally obtaining nutrients and the benefits from food. When picking a pre workout snack, try to consume something that will help increase “VASODILATION”.
But first… What is vasodilation?
Web MD defines vasodilation as…
Vasodilation: Widening of blood vessels that results from relaxation of the muscular walls of the vessels. What widens in vasodilation is actually the diameter of the interior (lumen) of the vessel.
Also meaning, widening the walls of the vessels to allow for more oxygen rich blood and nutrient dense cells to be pumped through the body, ultimately allowing for a better performance.
What will vasodilation do to me?
Increasing blood flow to working muscle groups through increased vasodilation has the potential to increase work capacity during both aerobic and anaerobic performance.
What foods will help naturally increase vasodilation in you?
Foods high in Nitrates
What foods contain Nitrates?
Vegetables such as dark leafy greens, Beets, collard greens, lettuce, beets, carrots, green beans, spinach, parsley, cabbage, radishes, celery etc. Further, the longer fresh vegetable juice sits, the greater the conversion of nitrates to nitrites, so you should drink fresh vegetable juice as quickly as you can.
Beetroots are extremely high in anion, and nitrates, which is concentrated in the saliva and absorbed by the gut. Nitrate is converted to nitrite in your body almost immediately by bacteria on your tongue. As long as the nitrite is not converted to large amounts of harmful nitrosamines in your stomach, nitrite eventually becomes nitric oxide in your blood, which can relax your blood vessels.
How will the role of nitric oxide (derived from nitrates) enhance my performance
Increasing N.O. can be beneficial for individuals due to its role in regulating blood flow, neurotransmission, immune function, blood sugar regulation, calcium regulation and muscle contraction. Potentially, there could be additional for athletes and people whom perform regularly, as it may help to increase oxygen in contracting muscles decrease adenosine triphosphate (ATP, a form of energy) cost during exercise, increase tolerance to long term high intensity exercise and time to exhaustion.
When should I eat these foods?
These meals/ items are a great anytime snack, however to help enhance your workout 2 hours for maximum absorption and studies have shown even up to 30 minutes prior of your workout is in an ideal window to consume to allow maximum absorption of nutrients and energy from the goods. Consuming these nitrate rich foods just prior to high intensity exercise may help by increasing a workout by increasing the amount of time before lactic acid builds up. Note to self that everyone is different, trial and error is the best way to test results for yourself.
Also to help energize yourself for the day, these antioxidant rich foods are a great way to kick start your day and give you the fuel you need to last through those long hours of the day.
What if I don’t eat them?
Now not to say that not eating these foods will negatively affect your workout, however certainly eating them will positively affect your workout.
Try these quick drink recipes for an even quicker energy and performance boost!
Quick Drink Recipes
Beet & Berry Smoothie
2 tbsp beet-juice
1 cup berries, of your choice
¼ cup orange juice, fresh is best
½ cup almond milk
Ice as needed
Directions
Blend in your blender until smooth and enjoy!
——-
The “Beet IT” Smoothie
1 banana
1 tbsp beet-juice
½ cup yogurt, vanilla
1 tbsp honey
Ice as needed
Directions
Sources:
NSCA: Journal Quarterly PTQ, Vol.1 Iss. 1
Debra Wein, Kelly Murphy
Beetroot Juice Supplementation and exercise
Beaufort Fitness: Weight Training
There are a few misconceptions about weight training. Many people associate weight training with muscle bound body builders and pro football players. It is true that people with super fit bodies get that way by including weight training in their Beaufort fitness plan, but weight training is not what creates bulky muscles. In fact, weight training is an ideal way to speed up weight loss. It is also a great way to ward off aging and to increase energy. It’s really simple actually. EarthFIT has the equipment and a Beaufort personal trainer know how that can get you on your way to a healthier, fitter you.
One of the best ways to fight the aging process and to increase core strength is through Beaufort fitness: weight training. Getting older does not mean you have to become frail. Through weight training you can increase your strength and improve your general Beaufort fitness level. The stamina that you increase through the proper use of weights during your training session will easily help you to shed pounds and shave off the years. There is scientific evidence that supports the idea that a good weight-training program will actually turn back the clock and fight osteoporosis.
For the ladies that shy away from weight training because they fear getting “bulky” rest assured the professional staff at EarthFIT understand how the body works and can help you to tone up without the bulk. Most people don’t realize that by adding weights to your workout you are seriously increasing the benefit of your workouts. Adding weight training to your routine will directly translate into your everyday life and improve your performance in other activities making them easier to accomplish.
You can sculpt your body to get a longer leaner look by using the right amount of weights progressively, and doing the right exercises, but attempting to figure out what to do and how much to use on your own might be a bit difficult. In many cases people that have set out to do this on their own have found that they were not achieving the results that they expected and some even injured themselves by using the weights wrong with incorrect form (they might have even had a less-than-reputable trainer).
So they watch their investment go to waste and wind up selling their equipment turned clothes hanger at a garage sale. The professionals at EarthFIT can provide you with the guidance that you need to get the look that you want. You do not have to take on the task of designing a plan and sticking to it alone, EarthFIT can be your specialized support system.
The luxury of a personal trainer that can show you the ropes is not exclusively linked to the lifestyles of the rich and famous, just about anyone can afford to use the services at EarthFIT. The real question is; can you afford not to? It is actually cost effective to train at EarthFIT when you compare it to buying the equipment and the risk that you take having at it alone. Of course there are other gyms that offer the same equipment but what really sets EarthFIT apart is the Beaufort personal trainers that are there for YOU.
There is no doubt that the benefits are tremendous! EarthFIT can help you look and feel your very best through weight training. At EarthFIT all your excuses will go right out the window. You will want to be there and take advantage of this great program.
EarthFIT’s 5th Birthday
Thanks for Celebrating EarthFIT‘s 5th year in operation with us! I know some of you were there in spirit 🙂
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