Hey everybody! Coach Jared here. I’m excited to announce that I put together a three part power series. The series does include the three main power movements we do in our training sessions.
The kettlebell swing, kettlebell clean and the dumbbell snatch. Now each of these exercises are great for total body conditioning, as well as developing that posterior chain. Why? Because it’s basically a hip hinge based movement. Yes. You’re gonna use your shoulders. You’re gonna use your arms and those movements, but you want that main source of power to come from those hips. For those of you who have trained with me before where, you know, I’m big on form technique. So in each of these videos, I’m gonna be discussing the common mistakes made with these exercises, and how to correct them. And then I’ll be demonstrating each one with the proper form technique that we just went over. So beyond the look for these videos coming soon, and I’ll have you mastering those power movements in no time.
All right, you got questions? Hopefully I have the answer. In today’s Q and A, I’m gonna go over the importance of refeed days. Let’s get right into it. So a client in the group asked “Sam, what are the importance of refeed days?” Now I’m gonna kind of change the headline a little bit. We can also call this cheat days. How important are those cheat days and or refeed days? So here’s the deal on that… Your body is going to do the best when it’s in a constant state of homeostasis, meaning it’s nice and level, knowing what it’s gonna get day after day after day. So if you can maintain a nice, healthy, consistent, balanced, nutritional approach throughout the week, that is gonna serve your body best first and foremost. So now that I got that out of the way, we can get into actually, okay, “that’s not always possible Sam, some days I’m eating a lot lower throughout the week, because I’m busy at work, I have to pick up my kids, you know, is it, is it okay if I eat more on the weekends in that instance?”
So here’s what I’m gonna tell you. It all depends on your goals and your behaviors around those refeed days.
So if we’re using that refeed day as a binge type situation where, Hey, let’s see how little I can get throughout the week. So I can really splurge on this refeed day. That is a negative habit in your life and you’re probably gonna go over calories, gain access, body fat. Now, if you’re using that refeed day as simply a tool to take you closer to your goals and that’s your intent behind it. Then by all means, go for it. But I still would caution you on the refeed days.
How much are we refeeding? Are we going a thousand more calories over, are we going about 500? Typically a refeed day, a refeed or a cheat day really should only be about 3 to 500 calories in excess. And here’s why a lot of times when we get all those extra calories and we’re actually getting a lot of systemic inflammation in our stomach that we may not be used to. If you’re used to eating low calories throughout the week, and then you hammer yourself on a Saturday or Sunday with tons of calories, you’re gonna get loaded, you’re gonna get achy joints, not feel that well. And we tend to lean towards foods that promote that inflammation, you know, those processed foods that we wanna stay away from, that we seem to be able to during the week, but when it comes to those cheat days, we’re hammering down.
So to recap, I’m gonna bring it all together here. Refeed days are appropriate for some, if you really struggle getting your calories in throughout the week, you can have, you know, a day in the middle of the week and a day at the end of the week that are a bit higher calorie. This would be called undulating your calories. Meaning one day is a little bit lower, the other day is a little bit higher. You could do this every other day, but you’re gonna ultimately want to kind of know how much are you going up? How much are you going down? Is it staying consistent? And also on those refeed days, we want to stay away from the highly processed foods, and don’t want to over indulge. So if you find yourself leading to that, the best approach and the best approach for most is gonna be – stay consistent throughout the week. Your body’s gonna reward you for doing that. All right. That’s all I have for today. I hope you guys found value in this video. If you’d like to give me a thumbs up, if you’d love to give me a heart and as always, stay strong.
Hey EarthFIT fam! You have questions? Hopefully I have the answer. In today’s Q and A. I’m going to go over how to breathe during training. And I’m not talking about just breathing, I’m talking about breathing so we can actually get the most out of our workout. What are some strategies we can do? Now with this I could probably make tons and tons of videos, really getting into the weeds, but I’m just going to give you one simple trick today that when you can take it, apply it instantly and get better results right away. Okay. So the main number one thing here, we want to do is practice breathing through your nose. Most people don’t consciously breathe. They just kind of take short, shallow chest breaths. Breathing through your nose is actually going to force you to fill up your diaphragm, expand it with air and get more into your lungs.
So breathing through your nose, obviously it just looks like this (please see the video) big breath in and exhale. Before you get into training. When, before you even warm up, I would recommend taking about 20 to 30 big nasal breaths in, out through the belly button. You put your hand on your stomach here, exhale… practice that to kind of get that oxygen flowing in your body. And then as you get into training, try to make it through the first five to ten minutes of your warmup or workout, I should say, just breathing through your nose alone. Okay. So if you could just try this simple thing, remember to breathe through the nose, you’re going to get better long-term results, especially towards the end of your workout, because you’re going to fill your body up with more oxygen early on, which will help you out later.
Another trick you can do, I’ll give you a little, little separate side note you could do on non training days. You can use this sauna right here and you can practice the same nasal breathing through that. And then if you have a cold shower or anything like that at home, that’s another place that you could really practice your deep breathing in. The reason we want to kind of do it in those two extreme environments is your body’s naturally going to want to tense up a little bit so we need to learn how to breathe through it. Similar to training. It’s kind of like breathing through, some of that… I don’t want to say pain, but discomfort that comes along when you’re getting really tired, it’s more of a mental stress. So we need to learn how to battle through that. And a good way is to start by practicing either in a sauna is probably going to be the most comfortable and then in a cold shower, and then you can apply that to training.
So very simply again, take about 20 to 30 big breaths in through your nose, out through your belly button to warm up. And then as you get into training, it’s shorter nasal breaths. Try to make that as far as you can, 5 to 10 minutes into training, and then you may return to your normal kind of breathing through the mouth. When you do breathe through the mouth, make sure we’re getting full deep breaths, try to fill your belly up with air. We don’t want to just shallow into that chest. So that’s all I have for today. That’s your tip. Breathe through the nose. I know it’s breaking science here, but that’s all I have for you today. If you love this video, give me a heart. If you liked it give me a thumbs up and as always stay strong.
Plantar Fasciitis Part 2 | Health and Fitness Beaufort
Hey! What’s up? Coach Andrew here. I’m going to address the Plantar Fasciitis part 2. Just adding another insight for you folks who are suffering from pain at the heel underneath the foot, the plantar fascia, you guys know that pain very well. When you get out of bed, you start walking. It’s like so much and rip your heel apart, right? It’s not fun. We can’t do anything you know very fun with that pain. So part two, if you haven’t watched part one yet. Go back right now.
Watch it because this won’t make sense to you. It won’t make sense if you just skip out on that video. All right. So coming in this is good for routine in your warmup and the homework that you do daily to address your concerns in a plantar fascia. So you’re gonna get a wall here, big step back with one foot, like a split-squat, this front foot is going to come up 90 degrees with your right, with your knee and your hip.
And then with both hands on the wall, you’re going to pendulum swing with that knee bend back and forth here. Make sure those hips are rotating as well. And then therefore your ankle is going to start to evert It’s going to start to do like this. If you see your, you have your foot like that, right? Keeping the heel on the ground, that back heel on the ground the entire time, you’re going to feel the calf muscle work. You’re going to feel your ankle work. Right? So we got stabilized in certain areas of the ankle, the foot, obviously part of the calves… Certain muscle groups, but most importantly, start to lengthen and improve mobility in an overactive gastrocnemius and soleus. Those two muscle groups contribute to a lot of dysfunction and plantar fasciitis, without getting too scientific on you folks. That’s a good repetition, do 15 reps per side, it’s good for the hips too. All right. Then in later videos, I’m trying to keep this video short later videos I’m going to address the glute mead, What it does for plantar fasciitis and what it does for low back pain, but also I want to address the thoracic mobility, which is extension and flexion and rotation that deserves 20 million videos as well. So, see you guys on the flip side, let’s keep working on our bodies, our fitness, our health. I’ll see ya.
Hey everybody! Coach Andrew here from EarthFIT. Why do I have my shoe off? Well, we’re gonna address plantar fasciitis, a popular demand today in this video. First two points I wanna make though. However, before we jump into it, point number one is do not self-diagnose. We don’t know what’s going on with our bodies unless we have looked at it with a professional. A medical professional could be a doctor, could be orthopedic, etcetera… Who’s helped us diagnose what’s actually going on. So let’s say that’s a diagnosis of plantar fasciitis, that’s an inflammation in the bottom of our feet, typically towards the ball of our feet right… So just below the ball, just starting our arches of our feet, there’s 130 or so muscle groups from ankle below. So there’s a lot going on that we don’t know about. And what do we do all like, what do we do?
We walk, we stand that requires musculature and our arches of our feet and toes and things like that all the way through the calves all the way up. The kinetic chain to be working, to keep us upright. So a lot of action going down there, especially if you’re walking and you’re running all day.
A lot of repetitive movements. Point number three, I guess, is gonna be… I personally have like six or seven different assessments that I can go through with you to address the actual root cause of the issue point B just cuz you have inflammation in the plantar fascia doesn’t mean that’s where it starts.
The root cause of it could be a hip or the way that you shift your hips or you have a hip hike or you’ve had a knee repair or you know, knee replacement surgery or you tore your ACL and there’s a lot of issues going on with your knees that relate to your ankles. So you may have an ankle injury, who knows?
So we gotta pinpoint the root cause of the issue based off previous issue injuries. When they happened, how they happened, repetitive movements, what you do on a daily basis for work, how do you sleep? Um, literally your positions of your sleep affect you, right? You’re sleeping 7-8 hours a day, maybe sometimes a little less for some people, right? Sometimes a little bit more. And then also, what your daily activity is like. Right? Lots of stuff we gotta collect first before we actually pinpoint the root cause of the issue, which probably isn’t the bottom of your feet. All right.
So let’s say we pinpointed it a good routine to start with, a starter routine. There’s millions of other things that can, that you can customize to actually help the plantar fasciitis. Pick a tennis ball or a lacrosse ball, start rolling the ball and the arches of your feet then work to your Achilles tendon and your calf musculature of the posterior side, which is the soleus and gastrocnemius muscle groups. But you don’t have to know that. I’m just saying the back of the calves right back here is what you wanna start the foam roll. And you can even do a little lacrosse ball work or massage on it as well, right? Refer to my ankle mobility videos in the past to learn how to stretch properly and how to foam roll properly or how to actually roll out properly.
Then after you roll, then you wanna stretch right? The toes, the ball of your feet, arch just literally with your hands all the way through… you’ll feel it, you’ll feel a relieving sensation when you start stretching out that area, work your way to the achilles tendon and your calves refer to other videos. All right? So that’s how you start. If you have any questions, reach out to us, we’re always here to help, but you… Hopefully you’re a little bit more aware of what may be going on, go to your doctor and then hope we can help you out a little bit more with a stretching mobility routine, pinpointing the root cause of the issue. And then you have to go do strengthen routine, right? So that involves a lot of band work, a lot of towels, a lot of instability control instability, right? To help you strengthen up some key musculature from toes, all the way, the kinetic chain, literally all the way up so that we can give you the best shot at overcoming plantar fasciitis for life. I’ll see you guys in the next video.
What’s up EarthFIT fam? It’s Eli back with another nutrition video for you. And we’re covering a really fun topic today, one that’s very creative, one that I have a lot of passion for and you guys I think can get behind too. Today, we are talking about meal prep. Gonna talk, start off by talking about some of the misconceptions about meal prep. There’s three main ones, we’re gonna conquer those and then give you guys a good foundation in order to begin meal prepping yourself.
So the three common misconceptions, (1) the first one most commonly heard is eating the same meal four to five days in a row. We see it all over the internet, how easy it is, you know, you make your chicken, you put it in this side of the container. You make your rice, it goes in that little divider of the container, and then you make your broccoli and it goes in that side of the container. And then you get to eat that meal five more times that week. It’s pretty tough. That works for some people but that isn’t all meal prep is, it goes further than that.
(2) The second misconception is that it’s bland and you get over the food quickly. That might not actually be a misconception. That might be the truth, because I would, if I’m the same way, if I had to eat chicken, rice and broccoli for five to six meals a week, I promise I would get tired of it too. So you can get creative with your meal prep. I promise…
(3) The third and final misconception is that meal prepping is expensive because you have to buy a lot of food in order to prepare for the remainder of the week, or you’re buying all that food. You’re making those four or five meals. You are eating those four or five meals only two or three times, and then it gets bland. You get over it, you toss some in the trash, it gets wasted and all you can think about is the expense. So those are the misconceptions.
What meal prep really is. Let’s break that down. This is the fun stuff here. Meal prep is meal preparation. You are preparing your meals to push you towards your goals. Okay? So the reason why preparation follows meal is because we need to be prepared before we eat. If we are finding ourselves where we’re having to make split-second decisions on what meal we’re gonna have or what we’re gonna eat, there’s oftentimes we do not choose what is gonna push us towards our goal. Oftentimes we choose what is quick, convenient, and inexpensive. Unfortunately, that’s not a good plan to follow for longevity for sustainability.
So preparation – meal prep, we just need to be in the mindset of that we are preparing a meal in advance to shoot us towards our goals, okay? So that we know what we need to eat when we need to eat it, to put towards the goal. So the other word that I like to follow with meal prep is we are meal prepping with a purpose. There is a purpose behind every meal that we eat. Oftentimes again, we are just looking for meals, making split second decisions and not thinking about the purpose. The fuel talks about balance in the last video. It’s very important if you miss so, I would love for you to go back and watch it, making sure that we’re hitting that balance, being making sure that that meal has a purpose and is serving a purpose that is pushing us towards that goal.
So meal prep, meal prep with a purpose. What that looks like in my household? My meal prep is I sit down before I walk into the grocery store and I write down each meal, I’m going to eat. I am that kind of person. I can only eat leftovers for two maybe three meals after four, I’m done with it. I don’t want it anymore.Trust me, I’m right there with you. So what that looks like is Sunday night planning, Monday dinner, Tuesday dinner, Wednesday dinner, Thursday dinner for the rest of the week. The importance in this planning is that I’m planning my leftovers also. I know meals that make a lot. So what’ll happen is Monday night, I will plan a single night meal. Tuesday, Wednesday might be a leftover meal. Thursday, Friday might be a leftover meal right there. You just covered five days and you only making three meals, get creative with this.
If making one meal, eating it four or five times throughout the week is your best option and your most consistent option, run with it. The most important part of meal preparation is that it is geared towards what works for you and that ranges for everybody. It’s different for everybody. So what I would love for you to do today is think about ways that you can meal prep for the following week. We’re looking for preparation and we’re looking for purpose behind our meals. So try to eliminate those split-second decisions. Try to plan ahead. Let’s prepare for meals that are gonna push us to a purpose of our goals.
Thank you guys for checking in today. If you have any more questions again, please ask ’em in the comments. Any more questions, please shoot me an email. Ask another coach around EarthFIT they would love to help you guys out. Thank you guys for tuning in today. We appreciate your time. Hope you guys have a wonderful rest of your day. Thank you.
What’s up EarthFIT fam my name is Eli. If we haven’t formally met already, I’m one of the newest coaches here at EarthFIT. I studied nutrition and dietetics at Appalachian State University back home in North Carolina. I love food. I love fitness. I love that I’m very competitive in nature… that’s just a little bit of background about me. If we haven’t formally met, I would love to meet you further. Get your story in training.
While I’m standing in front of you today, we are rolling out a new nutrition series. So what I’m going to be doing is answering your nutrition questions. Whatever you have, whatever you need… If you hear something in one of these videos, if you need something from us, please drop your questions in the comments. Shoot me an email at eli@earthfittraining.com, ask Sam, ask your other trainers, but please make sure your questions get asked because there’s a very good chance that someone else has a very similar question to you or simply shares your question also.
So what we’re going to do today is we’re going to dive into a little bit of nutrition and dietetics. Just get our toes wet. If you hear something again today, please drop the questions, shoot me an email, and we will cover it in some of the remaining videos. So today what we’re going to talk about is simply balance – Nutrition Balance. The important part of balancing your nutrition with your lifestyle. We balance everything. We balance our checkbooks. We balance scales. We balance everything, but oftentimes the balance of our nutrition gets lost in our everyday lives. So I’m going to talk about three main points here. I would love for you to pick out one of these points and figure out which one maybe you should work on within the next week. The first point of balance for your nutrition is simply your ins and your outs, your calorie intake.
Are you consuming enough calories? Are you over consuming calories? What happens is a lot of times you come into EarthFIT, you burn a lot of calories, pay attention to your MyZone, your Apple watch, your Fitbit, whatever tool you are using, pay attention to how many calories you burn during your workout. This is very important because it’s also important to remember an EarthFIT workout.
A training session in here is only 30 minutes, 45 (minutes) if you count the stretching. So if you think about it, if you burned 500 calories in 30 minutes and you came to the 5:30 AM class, you still have a whole day’s worth ahead of you, of energy that your body needs. So what happens is a lot of times we get caught in these calorie deficits. Deficits are good if you’re trying to lose weight, getting caught in a bad calorie deficit where you’re missing 5, 6, 700 calories a day is oftentimes where we see people plateau with their goals.
If you want to lose a little extra weight, if you want to get a little closer to your goal, a lot of times what’s happening is we just can’t get out of that calorie deficit. So pay attention to that. Look at it. I’m not asking you to count your calories down to the single one, but get a good estimate of what you’re taking in on a daily basis versus what you’re burning. How was it matching up? Are you replenishing enough fuel? Second aspect of balancing, balancing your macros. This can be a little bit more complicated and this pertains more particular to your goal. If you have a goal to gain muscle, you’re going to be balancing your macros, but you’re going to consume a little bit more protein. If your goal is just more energy throughout the day, good health might be very well balanced between carbs, fat and protein.
The biggest thing to understand is that carbs, fat and protein are used from your body, from your head to your toes, in all kinds of bodily processes. If we chop one of those out and say, we’re no longer consuming fat, we are taking away a good aspect of things that occur within the body. And I can go over some of these things. If that’s a question, if you would like to ask, please drop it in the comments. Think about if you were to choose to not carbs completely out of your diet and that was lacking. Glucose – which is a simplest form of carbohydrate is your brain’s number one source of food. So this is why it’s important to balance because if you just decided to cut all carbs, no more carbs, your brain is going to be hungry. You might find yourself a little foggy headed.
That’s why it’s important to balance. There are other bodily things that are happening throughout the day that use fat, protein, carbs. And it’s very important to keep them balanced so that you have enough energy and feel well throughout the day. The last and final thing about is making sure that you’re eating a balanced diet that you enjoy – a balance of good food, tasting food that you enjoy. We’re talking about taste and enjoyment, sustainability and longevity. I want you guys to be consuming food that you can continue to eat for a long time. I do not want anyone to be eating foods that they don’t like. We can find food that you do like healthy food that you do like, balancing that so that you’re not just eating sweets. You’re also finding a way to eat those healthy foods in the proper way. We want to make sure that everyone is balanced. Everyone is fueled. Everyone is properly ready to attain their goals here at EarthFIT. Thank you guys so much for your time. Again, most importantly, if you have any questions, please drop them in the comments. I want you guys to think about those three things as we move forward this week. Thank you guys so much for your time. Hope you guys have an awesome day.
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.
Hey EarthFIT fam! You have questions? Hopefully I have the answer. In today’s Q and A, we’re going to talk about getting breakfast on the go. What are some good options and what to look for? All right, let’s get right into it. So this question was asked by a client. They want to know what specifically they should be eating when they have to run, maybe they don’t have a lot of time to prepare ahead of time. It’s breakfast in the morning and they’re running out the door, they’re rushing out the door. What is a good go-to in that circumstance? So I’m going to start out by giving you my favorite answer to everything. It really depends. It depends on what your goals are, where you’re at in your fitness, what activity you’re going to do plays a big factor. So these are things you want to consider.
For example, if you’re going to go and have a rigorous training session, it’s going to be a little bit different. What you’re going to want to grab on the go, as opposed to, if you’re going to sit on a couch for eight hours right after you leave the house, right? So it’s going to kind of depend, but for the sake of this video today, we’re going to talk about a standard client, just looking to lose body fat, trying to stick with their nutrition, going to work after they wake up in the morning, what would a good option be then running out the door. So really whenever we’re thinking about that, I like to narrow it down. I don’t want generally yes – Balanced meal. If you can get that and you have some options on the go, that would be perfect, but that’s not always feasible.
So I really like to narrow it down to two macronutrients. That would be (1) protein and (2) fat. Why fat? Because if you’re just going to work, it’s going to keep you satiated throughout. It also has a lot of good things for your brain to help you focus. Protein is very important for building muscle supporting muscle growth. And both of them tend to satiate you more, which means you’re not going to be as hungry throughout your workday.
So what are some good, protein, fat options when you’re rushing out the door? I like Greek yogurt number one, very simple, simple, and easy to eat.
Protein powder strongly recommends having that in the house. That is a great option as well. If we’re looking at kind of fats and proteins combined, we’d be looking at things like eggs. You can make egg bites night before a little preparation here is going to go a long way, but let’s say you didn’t do that. Maybe you didn’t prepare those eggs. What can you do again? Greek yogurt is probably my favorite, protein powder. And really it doesn’t have to be just those breakfast foods, because if we think about it, breakfast is just another meal. So anything else that you have leftovers from the night before are perfect. Anything… don’t get stuck in this breakfast type of mode, especially if we’re out on the run. If you have things in your fridge already ready to go eat them.
So really it comes down to, try to prepare a little bit ahead of time. If you have any Greek yogurt, some protein powder, even like a protein shake is a good thing to grab on the go, it really gets you started out on the right foot in the morning, or just leftovers from the night before are probably going to be your easiest bet.
No need to overcomplicate this one. Stick to a good protein source. I’ve made a lot of videos on what are good protein sources. Find one of those that’s easy, ready to grab and then head out the door, get ready to start your day. One other thing I would recommend with your go-to meal – drink a lot of water. A lot of people aren’t hitting their daily water requirements. A good little tactic that I like to use for clients is to set a daily water minimum. And this starts right at the first thing in the morning. So you’re rushing out that door, bare minimum, grab a you know, a big thing of water and have that to start your day. Nothing if all else fails. All right, that is all I have for you today. If you guys have any other questions, make sure you drop in the comments below. If you liked this video, give me a thumbs up. If you love it, give me a heart. And that is all I have as always stay strong.
Hey folks, Andrew here from EarthFIT wanted to bring you your neck stretches for at home. Amazing people who have migraines, neck pain in general, forward head lean things like that. This is part of the process for kind of rehabbing, but also helping yourself out a little bit.
What we’re gonna do is we’re actually gonna take one hand, place it underneath our butt and sit on it. The opposite hand goes up slowly, pulls our head down the side, nose forward, nose forward, head down to the side, to the same side here. This is the scalene were stretching, hold for 30 seconds. Deep breaths, and go a little bit more, but don’t try to crank your head downward, right? A light stretch is sufficient and we’ll get you good results. Then you switch sides both for 30 seconds. Do that morning and evening. And throughout your day, especially you computer workers and you drivers who had your head down and shoulders up and whatnot.
Great for you to do your stretch that way. Obviously you want to hit the other side, the levator scapula, right? That’s going to be like this same exact positioning.
You’re going to turn your head to the opposite armpit or opposite shoulder, and then bring your head downward like this. You’re gonna feel kinda more of that back side of your neck. Amazing. If probably relieving right away when you do it, it’s an amazing stretch. Do that again. 30 seconds. Hold each side twice a day. And throughout your day, as you feel your neck pain, and then the bonus is neck rotation. I’m going to fast go, go nice and slow for neck rotations. And I’ll give you guys a lot more neck stretches along with shoulders and chest and lats and QL at the thoracic and lumbar and hips and knees and feet and ankles and calves. So much more to learn. I’ll see you guys on the other side.
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