stretch

Core Engagement | Beaufort Fitness

Core Engagement | Beaufort Fitness

Published by on October 21, 2021 | Leave a response

Core Engagement | Beaufort Fitness

You’ve got questions? Hopefully I have the answer. In today’s Q and A. I’m gonna go over how to engage your core while you’re exercising. So a question was asked in the group, Sam, how do I engage my core while I’m lifting while I’m actually working out. I always hear you guys say engage your core, but how do I actually do it? So I’m gonna go through really two ways that we could do this. So first thing, the easiest way that I have clients get active to their core. Cause I always hear Sam I don’t, I don’t even have core muscles I don’t have any connection to ’em. How, how can I brace them? So I’m gonna show you that you guys do. So. I want everybody to follow along with me at home. Take your hand, put it on your stomach here. Cough. Make yourself force out a cough.

As you cough at the end of that cough, you’re gonna feel your belly get a little bit harder. The abs are gonna come out. So we want to do that. Okay. Now we want to practice taking a big breath in, pushing out without coughing. Now some of you are holding your breath, but you will have to learn over time. How to like right now I’m bracing my core and I’m talking to you guys really fast. You guys are gonna wanna learn over time, how to talk and breathe actually with your core brace, but for now big breath in keep those lips tight, push out. You give up the air out too and practice pushing right there. Okay. So that is actually how you’re gonna get your core fired up. Now, when we’re exercising, there’s really, we’re separated by lower body and upper body. We’re gonna start with the lower body first. 

So let’s say we’re doing a squat or a deadlift. How do we engage our core in those exercises? Again, you’re gonna go through that kind of make yourself cough, right? So you feel that get hard. Then you want to get practice beforehand. It’s good. If you get in and warm up and actually practice this a little bit. The other thing you can do is just put your hand on your belly, go in and out. Okay? So we’re getting lower body movement. Okay. We know how to push it out. Let’s say we unrack that bar or we pull up a dumbbell and we’re getting ready to goblet squat. As soon as I have this weight and about to go down, I’m gonna take a big breath in. I’m gonna push out. I’m gonna sit down nice and tight here, and then I’m gonna exhale. As I exhale, I’m still pushing my abs out and standing up.

That is how you would perform a lower body movement. If we were doing a deadlift, for example, big breath in, we wanna fill that belly up with air. That’s called a 360 breath. So as you breathe in, think about breathing through your belly, push out, roll it down, exhale, stand up. So that is how you kind of do it with lower body movements. 

Now, upper body movements. It actually starts in the feet. A lot of people will get this wrong because they’re feeling shoulder press or things like that in your back. You should not, you’re gonna go tripod foot. What does that mean? We hook our big toe into the ground. We actually try to hook it. Again if you’re at home, try to follow along with this… hook your big toe into the ground, and we’re gonna hook our pinky toe into the ground. 

So we should have both toes, those toes grabbing the ground which our heel should stay flat here. Okay. Bend our knees a little bit. Okay. And this is kind of the basis of how you’re gonna start for any overhead presses or upper body movements. Even if you’re benching, you’re laying back flat and you can do the same thing here. After we got that lower body, nice and stable, big breath in push the abs out right there. And then we’ll exhale, press up, inhale the way down, exhale, press up.

The entire time we’re trying to take our belly button we’re pushing it out and kind of down. So you want to think about tucking your ribcage down and pushing your belly button out. And that’s gonna be the best way to engage your core to keep you safe while you’re lifting, give you a couple bonus things you could do at home.

If you’re somebody that is a mom that has had children, you have really trouble kind of connecting to your core. You can do this exercise to work on kind of just connecting your core. So let’s just say you have a… I’m gonna bring my back up a little bit here. You have a nice arch here in your back. You fit your hand under it. All you want to do is practice pulling everything down.

So you wanna pull your belly button into the floor, just like that. And that’s gonna start the process of you actually getting into some of those deeper core muscles. So when you’re standing up doing those squats or overhead presses, you can actually connect your core. So a good recommendation for that would be like, do like three sets of 20 reps of pulling your belly button down to start to get that work in. All right. I threw a lot at you guys today. If you have any questions about that, drop it in the comments. If you’d like this video, gimme a thumbs up. If you loved it, gimme a heart and as always stay strong.

-EarthFIT Coach Sam

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Quad and TFL Stretch | At Home Stretching Series

Quad and TFL Stretch | At Home Stretching Series

Published by on August 31, 2021 | Leave a response

Quad and TFL Stretch | At Home Stretching Series

Hey everybody, coach Andrew here at EarthFIT bringing you another amazing stretch. This time it’s for your quads and some of the other deeper quad muscles that we have going on in our bodies.        

This is how we set this up, right? So we take a pillow for at home, of course, and a couch or the side of the bed. If you’re okay with this, you’re gonna first get into this kneeling position. 

Quad and TFL Stretch | At Home Stretching Series

And then I’m going to bend over, put my hands on the floor and put my foot up on the edge of that couch. Now I’m in this position, half kneeling, knee on a pillow and my ankle resting on the edge. So in order to get the quad to stretch out a little bit, all you have to do I mean, nice tall chest, right? Lean your hips back. But then you’re just going to slowly sit those hips or bring those hips backward towards your heel. You can definitely feel that quad stretch right there.

Quad and TFL Stretch | At Home Stretching Series

And then for a little, little extra bonus, all you have to do is bring the same side, arm straight up to the ceiling, and then you’re going to lunge/ lean forward. Don’t lean at the hips or the back, right? You’re just going to shift your weight forward, keeping your upper body straight upward until you feel the TFL (Tensor Fascia Latae), that hip flexor stretch in the front. So you kind of get in a double whammy feeling so you can do your quad stretch like this. Your hip flexor stretch like that for the interior side of your lower extremities. I’ll see you guys soon in the next video.

-EarthFIT Coach Andrew

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Piriformis Stretch | At Home Stretching Series

Piriformis Stretch | At Home Stretching Series

Published by on August 30, 2021 | Leave a response

Hey everybody! Andrew here, coach at EarthFIT bringing you amazing stretch at home series for your pesky piriformis, this muscle group attaches to the hip and the back. It does a lot of the work the glutes should be doing for you. If you have weak glutes, your piriformis is going to be very overactive, almost guaranteed, right? So this also caused a lot of pressure in the SI joint and hips, allowing sciatica to take place and lower back pain. So this is crucial for you to learn here.

Piriformis Stretch | At Home Stretching Series

What we’re going to do is you can grab a bed, a bench and couch, and you’re going to simply start out with putting an ankle in front of you, perpendicular to your body, and slowly bend that back knee dipping the hips straight down to the floor. This knee is going to start to lower towards the surface, and you’re going to feel that back, right, right about here in the piriformis, you want to hip hinge forward. You don’t want to round the shoulders. Again, you’re trying to protect that low back and have better posture here.

Piriformis Stretch | At Home Stretching Series

Now, if you’re not comfortable standing like that, because it doesn’t require a lot of strength and stability, then we’re going to lay on our back, ankle on top of our opposite knee, pulling the bottom of our opposite knee towards our chest. We’re using this leg here. That’s 90 degrees as leverage, pulling this knee backward, this shin backward towards my body. So I can feel the piriformis on the opposite side, right?

Here’s another variation to prone position. Some people like it, they do it a lot in Yoga. You’re going to bring that ankle right up the perpendicular. And then you’re slowly going to hip hinge and put pressure on the ankle a little bit, put pressure downward, at least until you feel that piriformis stretch kind of how to maybe finagle a little bit…

Now, find that kind of causing some knee pain, especially if you have an ACL or MCL issues and things like that, or just very tight calves, right? And we just kind of causes some knee pains. So you, you don’t have to do the pigeon pose, but also it causes a little too much of a stress sometimes. But anyway, hold each one of those for 30 seconds, two minutes max – morning and evening, you’ll be well on your way to alleviating some of those issues or just bettering your hip movements. See you later.

-EarthFIT Coach Andrew

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Hamstring Stretches | At Home Stretching Series

Hamstring Stretches | At Home Stretching Series

Published by on August 24, 2021 | Leave a response

Hamstring Stretches

Hey Everybody! Andrew here, coach at EarthFIT, bringing you your amazing hamstring stretch, done the right way. This is a technique that I use to get my hamstrings stretched out.

Hamstring Stretches | At Home Stretching Series

I use them a lot. We all do. They’re responsible for a lot of hip movement, knee extension. If you have tight hamstrings, a lot of people have poor knee extension. Like things like that. We don’t want that. We would use them in squatting, deadlifting, right? All that stuff.

So here’s how we do it. Grab a couch or a chair that’s stable, sturdy. We’re going to get a nice base of support here. We’re not going to be wobbly off balance or have something underneath our feet or anything like that. You’re going to bring your heel up on that surface, toes up to the ceiling to start with, you’re going to have a slight bend in your knee, but if you don’t have any knee issues and you’re okay with straightening out your knee all the way, please do that. It’s going to be a little bit easier to get into the stretch. You’re then tall chest, shoulders back. You’re going to hinge forward until you feel a 4/5 out of 10. In terms of that stretch in the hamstrings, the back of the legs. You’re not going to round your shoulders and bend over to try to touch your toes. That’s the wrong way, the wrong way to stretch your hamstrings. So many people do this. It’s not going to not work on your low back. 

Hamstring Stretches | At Home Stretching Series

Okay? So hinge forward. Feel that stretch then for the second stretch, all you’re going to do is externally rotate your hips. Your foot goes out meaning. Then you hinge, this is to get your semitendinosus and semimembranosus, the semi sisters. Those are the medial hamstring complex. Hold that, relax and breathe. And then you’re going to internally rotate your hip. Your foot is going to go inside, hinge forward again. I’m going to feel more of that lateral outside of the hamstring, which is your biceps femoris. You got to hit all three cause there’s three hamstring muscle complexes, right? You got to stretch all three of them. Hold for 30 seconds. Do not just do a quick boom boom, in and out. It’s not gonna work. It’s not going to help. You’re not gonna get the results you’re looking for. And then hold for a maximum two minutes per side in, and in the middle so you can get your hamstrings stretched out. I’ll see you in the next video, for your next stretch.

-EarthFIT Coach Andrew

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Calf Stretch | At Home Stretching Series

Calf Stretch | At Home Stretching Series

Published by on August 23, 2021 | Leave a response

Hey everybody! Andrew, EarthFIT coach here, bringing you the Calf Stretch. We’re going to have two muscle groups that we’re stretching here. The gastrocnemius and soleus. 

Calf Stretch | At Home Stretching Series

Two muscles are very responsible for a lot of things – foot movement, ankle movement, and a lot of causation of knee pain. So let’s come over here.

At home you’re going to grab a step or a wall. They don’t mind getting dirty. Unless you take your shoes off. They’re going to come over to your step or your wall. You can put your foot, the ball of your foot up on that wall, or step toes up to the ceiling. And you’re actually going to keep your knees straight and hands on the hips forward, putting a little bit of pressure down on the ball of your foot, allowing that calf the back of the leg to stretch. This is the gastrocnemius stretch here.

Calf Stretch | At Home Stretching Series

Then the soleus stretch. All you do is bend your knee towards your toe and hinge forward. You automatically feel a slightly different area stretching, maybe even the Achilles tendon, which is always good. Hold for 30 seconds minimum each stretch, breathe and relax and allow that muscle to stretch. If you fight the stretch, you’re not going to get the results you’re looking for. Relax that muscle group, hold that stretch and relax it. Breathe for 30 seconds at the minimum, maximum of 2 minutes per muscle group, you’re going to be well on your way. Do it twice a day morning when you wake up, evening when before you go to sleep and definitely mobility work from the knees downward before you work out, I’ll see you guys later.

-EarthFIT Coach Andrew

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Why is Stretching So Vital

Why is Stretching So Vital

Published by on August 17, 2021 | Leave a response

Hey everybody! Andrew here, coach at EarthFIT. I’m here to address the elephant in the room that we all are experiencing every single day, whether we know it or not – joint pain, whether it’s an injury 15 years ago, whether it’s sitting there just popped up yesterday or something that we may get into later on as you may start feeling sciatica, headaches, shoulder pain, rotator cuffs are all messed up, ACL’s, MCL’s, knee pains, plantar fasciitis in the feet, whatever it may be low back pain in general, I’m here to tell you I put together a series of videos coming up on how to get stretching at home, how to work on your mobility at home so that we can start the process. Start it, start the process of feeling better and getting a better quality of life and better posture, better technique when we’re coming in here, working on our fitness. 

Why is Stretching So Vital | Health and Fitness Beaufort
Why is Stretching So Vital | Health and Fitness Beaufort

Repetitive movements and postures all day – Am I doing texting, computer work, golfing, fishing, standing up, moving boxes, whatever, whatever it may be playing with our grandkids, sleeping. We have bad postures throughout the entire day, all day, 24 hours a day, repetitively causing overactive muscle groups to pull on the joint improperly causing really bad joint mechanics because on the other side of that joint is going to be the opposing antagonistic muscle group 9 times out of 10, that is weakened and lengthened. So if they’re not getting the neuro drive in the activation and the strength and the stability it needs along with other things, this is a very basic explanation. And the other side of that joint is overactive in tight and pulling too much. Your joint mechanics are going to be off, your joint alignment is going to be off. You’re going to have pain. You’re going to be pressing down on nerves, soft tissues. You’re going to be pulling on tendons and improperly moving those tendons and ligaments causing sprains and strains and micro tears. Not going to be good, this is not going to get better if you don’t do anything about it. So watch my videos coming up on the content. I’ll see you guys in here for more strength and conditioning, more fitness, more health and more motivation. Let’s go.

-EarthFIT Coach Andrew

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Beaufort Fitness: Pull Up Progressions

Beaufort Fitness: Pull Up Progressions

Published by on February 12, 2019 | Leave a response

“Hey everyone! Cory from EarthFIT here. Today I’m going to talk about pull up progression and how to progress to be able to do a pull up without any assistance.

So if we are not on the bar yet with a band, we’ll be doing TRX pull ups and the most important thing we want to do here is we want to pull straight up, so we are not pulling from the the front like where we are with rows. So sometimes people will lead with their hips and pull up, and that’s not what we want to do. We want to keep our hips down below us so we are pulling straight up and we’re using our legs as little as possible so most tension is going to be in the upper body and the arms. And then the TRX is actually going to be as hard as you make it, we can actually make it even harder than normal pull up if we are pulling all the way with our upper body and then keeping our core engaged and this not even using our legs.

Now, once we progress we can be on a pull up bar and we usually start out with a band: we have the green, gray, orange, red and black, and they’re all in different resistances. So if you’re pulling with the band, wrap it around 1-2 feet, we are pulling all the way up and that’s giving us a little bit of help so we can build up to that bodyweight pull up but with the band we want to make sure that you’re not jumping off the boxes much. If you need a little help that’s fine but we want to progress to where you can do it from a dead hang. If we jump off the box too much we are getting all this range of motion with our arms locked out which we really need for the body weight pull up so even with the boxes, it’s just so we can get to the bar, you know you can grab onto the bar and then from here (please see the video) go to a dead hang and then from the dead hang you are going to pull all the way up, so even if I have an extra box here I don’t have to jump off of it. I can just you know let may legs go in front of it or to the side and then pull up like that.

So when we go to the bar and we are doing a bodyweight pull up, we have to do it with our arms locked out so that is why it’s important to build that range of motion, so once we progress to the lighter bands, we can eventually get to the bar and then pull straight up and all the way down, arms locked out. So that’s going to be the progression with that… big thing is we want to pull with our arms locked out, we are not jumping, cheating ourselves that first few inches making the pull up easier; we want to do what we can to make it as hard as possible so we can build it from there.

So I challenge you guys this year, try and get to the point where we are doing bodyweight pull ups.”

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Beaufort Fitness: How To Clean Properly Without Bruising The Wrist

Beaufort Fitness: How To Clean Properly Without Bruising The Wrist

Published by on February 12, 2019 | Leave a response

“Hey everyone! This is Coach Reid here from EarthFIT. Today I’m going to show you how to do a correct clean with a kettlebell, whether it’d be 1 or 2 arms here. I’ve seen a lot of people coming to me saying that they’ve got bruised wrist and bruised arms from swinging those kettlebells up in doing a clean there and getting bruised on the wrist, so today I’m going to show you how to alleviate that.

And so you are going to pick up your one kettlebell, it’s much like a swing on the back swing all about popping through the hips there so you are going to come down popping those weights up, twisting your arm there (please see the video) to get it up into the rack position. So I see a lot of this when I watching people do swings coming up and it’s really hitting their arm, they’re hitting their for forearm and bruising them. So again, we want that palm facing the leg here to start. I’m going to go through it slowly here and we are going to rotate your palm out as you come up there so coming down and slowly rotating up so you are just catching up here. So again coming down palm facing your leg there and rotating it out as you come up so the same form if you have both [kettlebells] here, going through the motion a little bit more quickly now. So I’m coming down, swinging those weights up, catching high and back down and swinging back up there.

So it looks the same if you got double but that’s to make sure of rotating your hands out so that you are not hitting your forearms and bruising them on the kettlebell clean here.”

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Beaufort Health: Is Sitting Bad For You

Beaufort Health: Is Sitting Bad For You

Published by on February 6, 2019 | Leave a response

One night with my family over the holidays we were watching a favorite show of ours and my brother, a very active individual, would get up every fifteen minutes to stretch out his legs and get blood flowing to them as he says. We have discussed why he does this before but this time I told myself that I would get to the bottom of it and see if he was really on to something that is truly healthy for you. In theory it makes perfect sense to get up every so often after sitting in a sedentary state for a while to but how much does it really help.

It has been proven that sitting time is correlated to death and disease. In a study done by the American Cancer Society, they found a link between long periods of time spent sitting with higher risk of death from all causes. 1Research done by South Australia Health shows the same correlations between sitting time and being overweight, having diabetes, and a greater chance of heart disease. 2The most likely reasons for this correlation is that the time spent sitting is in place of time spent in an increased heart rate state. This meaning that you are moving but not necessarily exercising vigorously. Time spent looking at and watching screens is ever increasing in our technological society. Usually time spent looking at screens is sedentary. At first technologies like computers and televisions were strictly business use but now there is probably less than ten households in the U.S. that don’t have a device with a screen in them. There is no doubt in my mind that this time spent looking at screens is taking away from our time up and moving around and we now know that this is negatively affecting our health yet we only seem to be creating more of these devices.

Now some of you might be saying that your job requires you to be in a sedentary position for prolonged periods of time. This may be true but there are still ways in which you can break up the time spent sitting. Breaking up the time spent sitting, even if it’s just for five minutes every hour, would be very beneficial to your health.

“Even when adults meet physical activity guidelines, sitting for prolonged periods can compromise metabolic health. TV time and objective-measurement studies show deleterious associations, and breaking up sedentary time is beneficial.” 3This study done by the Exercise and Sport Science Reviews Journal and clearly shows not only that sitting time affects your health but also that breaking your sitting time can help if you have to stay in a sedentary position for an extended amount of time. In a study done by the Center of Physical Activity Research, they find the same kind of results when it comes to breaking up sitting time. “experimental studies provide considerable evidence of the positive effects of breaking up prolonged time spent sitting on metabolic outcomes.” One key part to mention is that it does matter what you break up your sedentary behavior with. If you only break it up with standing and do no other physical activity besides walking and standing then you are still more than likely to be unhealthy.

One must exercise in multiple ways in order to offset the negative effects of sitting. “the type, intensity, and frequency of physical activity necessary to effectively counteract the detrimental effects of prolonged sitting may differ according to the subjects’ characteristics, especially with respect to the subjects’ habitual physical activity level.” 4So now that we know that prolonged sitting time is negative for your health and that breaking it up more often is better for your health, here are a few ways to try to implement this into your day.

Drink more water so that you get up to get more water or use the restroom. This will naturally break up your sitting time as well as make you more hydrated. If you work at a desk for your career then look into getting a standing desk. You can get one that can go from a seated desk to standing so that you can switch between to two. If sitting and watching tv is a part of your day then I suggest getting up after every commercial to move around. If you have a treadmill, walking on it while watching your team play is a great way to watch the game but not get the negative effects of prolonged sitting.

These are just a few things or ways in which you can break up your sitting time more or even lessen the time spent sitting but the best thing to do is just be conscious of how long you are spending in a sedentary state over the course of the day. After realizing this making a real effort to shorten the time spent in that state no matter how you get it done. Hopefully after reading this you want to get up, start moving and change some of the lack of movement habits you may have.

EF Coach Reid

1https://www.cancer.org/latest-news/sitting-time-linked-to-higher-risk-of-death-from-all-causes.html 2https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/is+your+health+at+risk/the+risk+of+sitting+too+much 3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/ 4https://pdfs.semanticscholar.org/ead1/47fcf041cb954f807e04e2ae9e5377a3a5b1.pdf


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Beaufort Health: Nature and it's Benefits

Beaufort Health: Nature and it’s Benefits

Published by on January 29, 2019 | Leave a response

We’ve all been told before to go outside and get some fresh air to calm down, but have you ever wondered why this is a saying? I certainly have. I also wondered why typically people who spend lots of time outdoors in nature seem to be less stressed and overall more healthy individuals. What nature is defined as is debated all over the world but for the purposes of this post when I refer to nature I am talking about green spaces that are more or less untouched by mankind. Today I want to share with you what my findings were and hopefully get you outside amongst nature more often after this.

We all know that exercise can increase your physical health in very positive ways but this is only one of many things you can be doing in order to increase your overall health. I also specify physical here there because total health is comprised of much more than just your physical health. Being outside in nature not only can increase your physical health through the movement you are doing through it, but it also has effects on your mental health. In a study by the British Journal of Sports Medicine, they found that walking in nature and spending time under the canopy of trees causes electrochemical changes in the brain that can lead people to enter a highly beneficial state of effortless attention. 1The results of this experiment showed evidence of brain wave activity indicating lower frustration and higher meditative states when moving into green space and the exact reverse when moving out of it. There is no question this is true in my mind because I feel this every time I visit Manhattan. The minute I step foot out on to the street from Penn Station I feel the difference in energy and how busy people are. Yet when out in nature I feel more relaxed and in a less anxious state.

This brings me to my next point. Now if being outside in nature positively affects your health which is proven by science, well then how much is enough time in nature and how much nature do you really need. Luckily here in Beaufort, we not far from nature at all. The beach is close by as well as a plethora of outdoor green spaces such as swamps or rivers where we can intake all the healthy benefits of being outside in nature. In a study done in 2006 by the Journal of Epidemiology and Community Health, it was found that “the percentage of green space in people’s living environment has a positive association with the general health of the residents.” This means that the more access to nature you have then the healthier the populations usually are because they are generally spending more time in nature. In the study it is also said that spending time in nature will “enhance worker productivity”. 2So being outside amongst greenery can positively affect your life in so many different ways.

Being in and viewing nature can also lower your stress levels. Tests were done on people to monitor some of the physiological stress responses such as heart rate and blood pressure to see what their responses were when in nature. They found that “people who view nature after stressful situations show reduced physiological stress response, as well as better interest and attention and decreased feelings of fear and anger or aggression.” 3This is yet another reason to go out and experience nature. Lastly you can get a healthy dose of natural vitamin D when outside in nature from the sun. In these days I feel like as a society we have been scared away from the sun’s rays due to skin cancer and other sun expose related diseases. If exposed in moderation, just like most things, it can be very helpful as well as boost your mood and energy levels. 4Studies have been done on depression and how the lack of sunlight and vitamin D affect the depression.  

From the research that I have done it seems as though we should get outside more if being healthy is high on our priorities. You will not only improve your physical health from moving around in nature but also receive the many other mental, spiritual, and emotional health benefits that being in nature gives you. So if you are feeling stressed, take a walk in the woods. If you are feeling sluggish and have a lack of energy, read a book in a park for a bit. These types of practices will help you be a healthier individual in more aspects than one. I implore everyone to make an effort to get out into nature more than you already do and spend that time taking in the nature of this beautiful planet.

EF Coach Reid

1https://www.ncbi.nlm.nih.gov/pubmed/23467965 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2566234/ 3http://www.naturewithin.info/UF/PsychBens-FS1.pdf 4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/

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