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The World’s Greatest Stretch | Beaufort Fitness

The World’s Greatest Stretch | Beaufort Fitness

Published by on August 9, 2022 | Leave a response

The World’s Greatest Stretch

Hey, what’s up everyone, coach Jared here. So we all know warming up is an important part of exercising, but sometimes we’re limited on the amount of time we have to warm up. So today I’m gonna go over one stretch. That’s one of my favorite stretches that you can do. It’s actually called “The World’s Greatest Stretch”. I didn’t actually make that name up. It’s called that because of the fact you’re hitting so many major muscles, especially those ones that if you’re sitting at a desk all day, you’re getting those muscles nice and loose.

So what you’re gonna do is you’re actually gonna start in a high plank position and you’re gonna take one foot doesn’t matter which side you’re gonna bring it all the way forward in line with your hand. And then at this point, you’re gonna take that hand closest to that foot.

You bend at the elbow. You’re gonna kind of sink into that elbow and then rotate up nice and slow as far as you can back down again, doing it one more time, rotating back up.

Then when you come back down, you’re gonna actually take that hand. That’s closest to your foot, bring it on the outside.

Now, shift your weight over. Bring this other hand a little closer in, so your foot’s right in line in the middle of your body.

And then you’re gonna push back, straighten that leg out, getting that nice stretch on that hamstring sink back into it a little forward back again, getting that nice stretch in that hamstring, a little calf as well. Once you do that, you’re gonna walk it out back in that high plank position. 

Now you’re just gonna do the opposite side. So bringing that left leg up this time in line with those hands, you know, bend that left arm kind of sink that elbow in the ground. Nice, slow rotation up as far as you can go back down, sinking that elbow, getting a nice stretch. One more rotation coming back down. Then you’re taking that inner hand coming on the outside, shifting that body weight over straightening that front leg out, getting that nice stretch on that hamstring, sink back into it. One more time back, getting that stretch on that hamstring and that calf and relax.

So if you’re limited on time for your warmups, that’s one of the best stretches you can do. I recommend implementing that into your warmup. If you need any help doing that, please come see me. So that’s again, they call, the world’s greatest stretch.

-EF Coach Jared

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Fat Free vs Whole Fat | Beaufort Nutrition

Fat Free vs Whole Fat | Beaufort Nutrition

Published by on August 5, 2022 | Leave a response

Fat Free vs Whole Fat

Hey everybody! You have questions? Hopefully I have the answer. In today’s Q&A I’m gonna go over whether you should eat low to no fat foods or just stick with the high fat foods, let’s get right into it. So this is a very commonly asked question. I have received it several times. It goes usually something like this, “Sam, when I’m in the grocery store, I’m not sure. Should I get the low fat food or the no fat food, or should I just go and get the full fat food?” I’ve heard it from every angle, on social media. Which one should I get? So I’m gonna tell you and my favorite answer, it depends. It really depends on your goals. Your tolerance is, where your macronutrients currently lie, what causes inflammation in your body, all these things. But I’m gonna give you a simple framework, to kind of think through whenever you’re kind of making this decision. So first thing, think about what your actual physical goals are in terms of your physical appearance. If you’re somebody that’s looking to cut weight, you’re gonna want to stick with a lower calorie type food. If you’re somebody that struggles to put on weight, you’re gonna want a bit more calories.

Fat Free vs Whole Fat

So the first thing that you do whenever you’re making this decision is flip it around to the back, look at the label. Typically you’d be surprised a lot of times you think a full fat food would actually have more calories because yes, grams of fat are twice as much as grams of carbohydrates and protein. But a lot of times there’s so much extra sugar and other things added in there that they’re not going to really be that much low calorie, lower calorie, I should say, than the full fat version of that food. 

Fat Free vs Whole Fat

So take that into consideration. Another thing. Think about what you struggle with in terms of getting your nutrients in? Are you somebody that really struggles with getting protein? If you are then sometimes fat free options, actually they swap out the fat for the protein. So check the back of the label again, you should see a higher protein content. When you compare it to the full fat version, you also want to look at the ingredients. Is it something that has like a hundred ingredients, the non-fat version of things that you can’t pronounce, if it is then I probably don’t put it in your body, right? So those are the kind of things you wanna first look at the label. So that would be step number one. (2) And then you want to also, after you eat it, take note of how you feel a lot of times, things that have the fat extracted from them and are replaced by things that are highly processed can cause us not to feel that well when we eat it. 

So look at the back label, then take note after you eat it. And then next time you’ll have a better framework for making that decision. So I hope this provides clarity around how to go about the low fat, no fat versus full fat dilemma. Stick to what your goals are, what is best for your body. Also all it takes is flipping it over, looking at the back and then auditing yourself. How does that food actually make me feel? Is it that much better than the counterpart? A few of my favorite, low fat kinds of foods are actually protein cheese. So that would be 0% fat Kraft cheese, that’s a nice substitute because instead of all the fat in there, they swapped it out for 9g of protein.

Another one is Greek yogurt, zero fat Greek yogurt that is very high in protein, very, moderate in carbohydrates and no fat in there. So there are viable options that are gonna mess you up, but really, I think this topic is overblown, as long as you’re looking at the back, know what your goals are, you can make an informed decision. So that’s all I have for today’s video. I hope you found value in it. If you liked it, gimme a thumbs up. If you loved it, gimme a heart and as always, stay strong.

-EarthFIT Coach Sam

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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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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: 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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Beaufort health and fitness: Core Values

Published by on April 18, 2015 | Leave a response

“I got a ton of great feedback on the last video I did so I thought I would expand on it more. It was early morning and was just gathering my thoughts so bare with me :)”

Beaufort health and fitness: Core Values

“Hey! Good morning! It’s Ian Hart and thought of doing a video to expand on what I was speaking about in the last video I sent about a few days ago. I got a ton of great feedback and so I thought I would give a little bit more in regards to that topic so that it could help people move towards their goals faster and with more clarity.

So, I spoke about core values and how important it is to move forward towards their goals and when you have core values and you dig deep into what your core values are, what your passions are, then it gives you more direction and clarity. Alright so, as with the map if you want to go somewhere first, you need to know where you’re at and then only then can you move forward. And so it’s the same thing the core values as you define your core values you essentially have more meaning in your life and when you have more meaning you have more value.

Alright so, it’s a symbiotic relationship: you have meaning which creates value. And then, creates more meaning and then creates more value. And so, life continues on like that as we add meaning to it, we add more value to it. For example, a relationship has value only when it has meaning right? Someone has passed away you don’t know, someone across the world passes away and you find out about it or you might hear about it you might say “Oh it’s terrible!” but it’s not traumatic because that relationship doesn’t have value but when someone close to you passes away it’s traumatic because that relationship has meaning and value. And so if you have a good relationship with yourself then you have meaning and value in that relationship. The more you’re going to take care of your health, the more you’re going to expect all the things that enter your mind, your body, your spirit, your soul and then ultimately, you’re going to add more value to your life and to your relationship and everything around you will seem better, have more direction, purpose, clarity. And so, the more value you give your life the better everything else is, the more you will take care of yourself, the more love you will show yourself and others.

So, you know people come into us for training and they’ll say things like “Oh you know it’s expensive or you know I’m just not ready to do it…” but they’re in the position where they’re in dire need of health and so those people just don’t value their health and they don’t see the value in their health and if they had a solid foundation of core principles, core beliefs, core passions, they knew who they are, what they are about then they might see more value in a training program or taking the first step forward in a training program. So, I hope that helps expanding on the core values concept. This is something that we are going to implement into the EarthFIT program for those that are interested… and yeah, I’ll be back implementing these core values into our program for those that are interested in it and so this will help everybody move forward towards their goals and then actually will help every aspect of their life. And so I’m excited to bring that to EarthFIT.

Alright, Ian Hart here signing out from Nai Yang Beach in Thailand. Alright have a great day and I’m checking out!”

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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