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Building muscle or losing fat. It’s usually recommended to do one or the other, especially if you’re not a beginner. But is it possible to do both at the same time? Two training routines dominate most fitness and bodybuilding circles. Bulking, where you eat a caloric surplus to gain weight and build lean mass and cutting, where you eat a caloric deficit to lose weight and burn fat.
Usually, you have to choose between one or the other for months and cycle them back and forth to reap their benefits. But, there are some experts that have touted and promoted the possibility of reaping both benefits at the same time. Now, for beginners, it’s very possible to do both simultaneously because their body is at a state in which there is a lot of room for improvement on both ends of the spectrum. Especially overweight beginners, even if they eat a caloric deficit, they are primed for building muscle since they don’t have much to begin with and burning fat since they have so much stored away.
For non-beginners, however, this is much harder to achieve.
You might have to resort to recomposition, or a fitness expert, Alan Aragon calls it, “caulking,” a play-on word of bulking and cutting. And such a routine comes in all different shapes and forms. Some recomp routines suggest a small bulking for a few weeks alternating with a moderate cut for one week. Some routines recommend switching between the two on a daily basis. Some try to influence the effects of P-ratio, which deals with how your body breaks down or stores fat relative to muscle mass.
Some recommend weekly re-feeding phases, or “cheat” days. Some suggest eating just maintenance calories while maintaining some form of resistance training. And others suggest eating at a surplus on your lifting days and a deficit on your cardio or off days.
The concept for all is pretty much the same. No long phases of bulking nor cutting and maintaining a specific desired weight range year-round while burning fat and building muscle.
And for the most part, science supports this possibility. In fact, the physiological changes in a recap routine are not much different than the changes from bulking and cutting. During bulking, hormones and body chemicals all start to shift towards anabolism, which is to say that your body becomes very good at growing. The only problem is that this means not only growing muscle but also growing in fat.
Also, muscle building slows down the closer you are to your genetic myostatin limit, the protein that inhibits muscle growth, which means you end up storing a lot more fat than building muscle the more fit you are.
During cutting, the opposite is true. The body’s hormones shift to catabolism, which means breaking down body stores to use as energy, and initially, most of it is from fat. But once you reach a level of leanness, your hormones begin signaling your body to keep as much fat for survivability’s sake while shifting to protein and lean mass for energy instead, which means you’ll lose muscle. When doing both at the same time, your body does indeed shift between anabolism and catabolism.
The only problem here is that this repeated shifting doesn’t allow much time for your body to respond to the hormonal changes.
You’ll end up getting the benefits of anabolism, as well as the bad, and the benefits of catabolism, as well as the bad, but not at its most significant rate. You can build muscle, but it will take a longer time to do so compared to someone bulking and you can lose fat, but take a longer time than someone cutting. And it only gets tougher and tougher the more lean and muscular you become. So to say that it can’t be done would be a lie, but doing so, you have to understand that getting it to work takes careful planning and will be a slower (pause) process. Ask your health and fitness question in the comments.
Please also come check PictureFit on Patreon and support this channel to keep moving forward and answering all of your great questions. Thanks for watching!.
In this video, I’ll show you how to perform a three-light core exercises that will effectively rebuild strength in your deep core and pelvic floor. These three exercises are also suitable for the first week postpartum, so if you’ve just had a baby and you want to reduce your diastasis recti these three exercises will also be suitable for you. Hi guys, my name is Amanda Louise. I’m a physical therapist and personal trainer, which means I help women just like you get in the best shape of your life. Today I’m going to take you through a program for the deep core muscles and this will be program number one out of three.
So this is the easiest version of this program. What we’re going to do is we’re going to tag the deep core muscles. That is usually the transverse abdominis. We also have the internal/external obliques, and on top of that, we have the rectus abdominis, which is usually what we want to train.
When we train the core, we want to do crunches, we want to do all these different things, but for many people, the rectus abdominis is actually relatively strong, but the weakness is from the transverse abdominis especially, and then the internal/external obliques as well.
So we don’t really have control of deep core muscles. We don’t have control of how our pelvis and our body rotates. We don’t have control when we want to avoid rotating. And in my experience as a physical therapist and a personal trainer, a lot of the people I see that have back pain have very low control of rotation and have a very hard time activating the transverse abdominis.
And also women that have given birth have had their abdominal muscles expanded, their rectus abdominis has been split as a thin line of fascia between the two sides of the rectus abdominis on each side of your belly and that fascia in the middle, especially when you’ve been pregnant, that has split and that makes crunches not the most ideal exercise to do.
I also have men who have this issue, so I’m not saying this is only for women who’ve been pregnant or for people with back pain.
These exercises up beneficial for anyone to do, but of course especially if you have issues with back pain or if you’ve had diastasis recti, which is the split of the abdominal muscles, this is even more targeted to you. But anyone can do these exercises, probably everyone should be doing these exercises, even if you are a guy who lifts heavy or a girl who lifts heavy. Having nice strong core muscles also helps you keep in the belly so you don’t have that little belly poop that pops out when you’re relaxing, but you’ll always have that nice firm stomach. Because the muscles are like a core set, they work as a core set holding in your organs, holding in your intestines, and who wants their intestines popping out?
One thing I’m not really covering in detail in this video is the correct breathing technique.
I will go over it briefly, but if you don’t know how to breathe right and you want me to do a video on it, just comment down below or send me a message that you would like me to do a video on it and I will. That is the foundation for all these three episodes of How to Train Your Deep Core. So if you don’t know how to breathe, let me know and I’ll do a video on it for you. Also, if any of these exercises, if you don’t feel them in your core, feel free to comment below or message me, contact me, get in touch with me and I’ll help you feel the exercises because you need to be able to activate your deep core.
It’s really important to me that people out there don’t walk around having a weak deep core, not having a muscle core set holding them up, not having the waist they could have because the muscles are not holding in your organs. So get in touch, if you don’t feel this, get in touch with me and I will help you.
I promise, I’m here to help you. All right, now let’s get into this. Exercise number one is the supine pelvic tilt, and you begin by laying on your back with your knees bent and both feet flat on the floor and the knees aligned with the second toe of each foot.
Take a deep breath in and expand your belly, and as you exhale, gently contract your abdominal muscles to flatten your low back into the floor. A boat trying to lift up your hips off the mat and hold this position briefly. Then inhale and slowly relax your abdominal muscles and gently contract your low back muscles to increase the arch in your lower back. A boat raising your hips off the floor should do this. Hold the position with the arched back briefly before exhaling and returning to your starting position.
The second exercise is the supine knee drop. Again, start the access by lying on your back with your knees bent and both feet flat on the floor and the knees aligned with the second two of each foot. Make sure your feet and your knees are both touching. Now place your fingertips on the pelvis where the hipbones are most prominent. From this position, exhale and gently contract your abdominal muscles to flatten your lower back into the floor.
Avoid trying to lift your hips off the floor. Hold this position. And now let one knee fall out to the side very slowly and controlled while keeping your core engaged and controlling any rotation in your pelvis or lower back.
Use your fingertips to give you feedback of any movement of the pelvis. A common mistake in this exercise is letting the knee go too far towards the side and losing control of the anti-rotation of the hip or lower back.
So make sure you only let the knee fall out as far as you have control, 100% control of the position of your lower back and your hip. Doesn’t matter how far you go out, as long as you can keep your pelvis and your lower back in full control throughout the whole exercise. Exercise number three is the supine modified leg raise. Again, start the exercise by lying on your back with your knees bent and both feet flat on the floor, and knees aligned with the second toe of each foot. From here, gently contract your abdominal muscles to flatten your low back into the floor.
Again, avoid trying to lift up your tailbone off the floor. Hold this position briefly, then lift up one foot and if you can do it without the lower back lifting off of the floor, you can stretch out the knee. Try and keep the foot as close to the floor as you do this stretch, then return the foot to the starting position and alternate with the other leg. Throughout everything, you keep your lower back flat on the floor.
A common mistake with this exercise is challenging yourself too much too soon and allowing the lower back to lift off of the floor to extend the knee.
This is not worth it. Instead, stay in the position with your back flat on the floor and just lift the foot slightly off the floor without any movement from your lower back or your hips and then return the foot to the floor and repeat. As you get stronger, you can start experimenting with extending the knee halfway, still keeping that lower back down, until eventually, you’ll get strong enough to extend the knee fully.
Take your time with this and don’t go too far. You won’t get the deep core activation you want if you do that.
I really hope you found this exercise useful. Remember, if you don’t feel it in your core, don’t hesitate to message me or comment down below and I’ll do my best to help you out and get you to feel your core properly.
This was episode number one, I have two more coming. And again, if you want me to do a fourth one about breathing and activating your deep core while you breathe, again comment down below or message me that is something you want and I’ll make sure to do that as well. But for now, two more episodes coming up.
If you don’t want to miss them make sure you subscribe to my channel. And if you want to support me also like this video and leave a comment down below, it all really helps me to figure out what it is that I can give you guys, what do you want from me? I’m a physical therapist and a personal trainer, and I am here to help you activate your muscles, feel your muscles get stronger, get in the best shape of your life.
If you want more free content like this, don’t forget to also follow me on my Instagram and on my blog where I post more free content like this every single week. That’s all for me today.
Remember, train right and stay fit…
hey everybody it’s Doctor Jo, and today I’m going to show you seven easy core strengthening exercises. so let’s get started. Before we start if you haven’t subscribed already make sure and click on the button. so we’re gonna start off with some pretty easy core strengthening exercises and then get to a little bit harder. so the first ones we’re gonna start off with just gonna lie down on the floor.
Now if you are not comfortable getting on the floor, you can do this on your bed or a couch. you just want it to be firm enough where you can do the movement. so a lot of people say they can’t get up off the floor, just get on your bed or your couch and do it and that should be fine. so we’re going to start off with a pelvic tilt.
With the pelvic tilt, basically what you’re trying to do is flatten out your back onto the floor.
So that little curve that we have in our back, you’re moving that pelvis or you’re tilting the pelvis to push it flat down, and that kind of just contracts those core muscles. so once you do that, if you can see that movement almost like you’re going to lift up your bottom but you’re not going all the way up. hold that for about three to five seconds and then relax. so just start off with doing about ten of those and this is just really to kind of start getting them loosened up, getting those movements, getting the muscles starting, but not going too crazy yet.
So again just a three to five-second hold really trying to flatten it out.
if you need to put your hand under there as a target, you can, but you really want to feel that back flat on the floor, and then do about ten of those. so after you get those, get everything kind of loosened up in there, you’re gonna go into a full bridge. so now you’re just lifting your bottom up off the floor, and you want to lift it to about where it’s level, but not arching your back. and really just slow and controlled the whole time. so you’re coming up and then once you start to come back down, come one segment at a time.
so you don’t have to pause at each segment, but really control it so you’re going up and then nice and slow coming back down. so again just starting off with about ten of these. if this becomes really easy, you can do 15 to 20 up to 25. if you get to 25 and they’re pretty easy then you can actually start doing one-legged bridges.
So just coming up and then coming back down, still trying to keep everything level.
so if you feel like you go up and your hip is dropping, let me do it on this site so you can see, if it’s dropping like that, that just means you’re not quite strong enough and ready for it, so then go back to the two legs. so then we’re gonna go and use a swiss bowl. today I’m going to be using the King athletic Swiss ball, and if you’re interested in purchasing it make sure you click on the link up here. so now we’re going to go into a prayer plank on the ball. so I would start with a modified which is on your knees because this one is a little bit harder.
using a Swiss ball makes an uneven surface. so just kind of place your arms on the Swiss ball and then bring your knees back, tucking in the butt.
So squeeze those butt muscles in and try and be in a fairly straight line when you do it. if this is easy, if you can hold it and get to a minute and you’re just kind of like “do, do, do,” then you can come up into a full plank. but really squeezing in that butt, holding it nice and tight, keeping everything tight.
so you’re not sagging down, you’re not coming up like that, you’re really trying to stay in a nice straight line. so again starting off maybe 10 to 15 seconds and then working your way up from there. so the next one with a Swiss ball, you’re gonna lie down and put your legs on the ball. so bend the knees and get kind of in a comfortable position. if you need a pillow for your head, you can if you just want to lie down flat on the floor you can do that as well, but keep those knees just a little bit bent.
and then you’re just gonna kind of rotate your hips from side to side.
So almost like a trunk rotation, but now you’re just getting those core muscles strengthening in a rotation position. so you don’t have to go and rotate all the way down, just go until you feel a little bit of tightness and then come back up. keep it nice and smooth and controlled. so again just doing maybe five on each side, and then you can progressively go down deeper if you need to.
for the next Swiss ball exercise, you’re gonna be sitting on the Swiss ball. when you sit on a Swiss ball you want your hips and your knees to be about at 90 degrees. so your feet are nice and flat but your knees aren’t coming right up. so you want to be in a pretty comfortable position. so with this one I have a pretty heavyweight here, you probably just want to start off with maybe a two or three pound weight and then work your way up from there.
So just take the weight and put it straight out in front of you, and then just gently rotate from side to side. so again this is working the core in a rotational movement. try and keep your back nice and upright and just gently rotate back and forth. if you feel like the weight is starting to drop, and you’ve only done like two or three, it probably means the weight is too heavy, and then just get something lighter. you can actually do these if you’re not quite ready for a weight just clasp your hands out in front of you and still do that rotational motion.
so you’re still getting a good core strengthening exercise with this. so if you’re not quite ready for that weight, you can actually do that as well. whoa! so the next exercise is a tall kneeling lean back. this works your hamstrings as well as your core, so as you can see I don’t have anything anchoring my feet.
Sometimes people do need something holding their feet down to do this. again you can go modified and just go here, you can place your hands on your hips here, or you can just have it down by your side, but if you just want to start right here you can. I’m already feeling my core and my quads and my hamstrings working, but once you start going further back you’re gonna feel that a lot more, so don’t try going really far back in the beginning because you need good flexibility with this as well.
Just try a little bit and then you can try a little bit further. so I just start off with about ten or fifteen those and then work your way up.
so the last exercise is going to be standing. so the last core exercise is going to be a simple elbow to knee standing up. so you can either do the same side, or you can do opposite back and forth. so this one requires some balance while you’re doing it, so if you don’t have really good balance, you might want to start off doing these sitting or lying down and then you can work your way to standing up. some people put their hands all the way behind their head, I just kind of like to hold my hands up a little bit.
so you can do the same side, you’re kind of meeting in the middle. so you’re, but you’re not curling your upper trunk forward, you’re just kind of crunching as you’re going. or you can alternate sides back and forth. so this is not only working your balance, but it’s working your core as well.
But see I’m still pretty upright.
I’m not coming down and bending my back, I’m just meeting in the middle to really work those core muscles. so again, you can start off five on each side, then work your way up to 20. if you’re getting the 20 – 25 on each side and that’s easy, and then you can start doing some other stuff. so there you have it those were the seven easy core strengthening exercises. if you’re interested in purchasing the King Athletic Swiss ball, make sure and click on the link up there, and don’t forget to subscribe by clicking down there.
and remember be safe, have fun, and I hope you feel better soon…
Hi, Wilson, Phillips here today, I have a new webinar tool that will boost your business and save you time and trouble as well as save you money and I’ve got an insider’s dashboard demonstration to show you plus a very unique bonus that will show you the best Practices for webinar mastery proved tactics that will provide you with the maximum chance of success with webinars before that, though, please click subscribe, click, the bell, icon and select all notifications, so that all future review videos I create you – will see two all destined for your success To help your business prosper, okay, now, let’s see the webinar demonstration, hey guys, brett here and in this video I want to give you a quick overview of the webinar software. So, as you can see, I’m logged into my webinar members area, but first what I want to do is show you exactly the kind of webinars that webinar produces. So let me go ahead and take you over to a demo, webinar and then I’ll show you how I set it up. So right here is a demo webinar of the webinar software, and this is an evergreen just-in-time webinar. So you can actually see.
I have my title for my webinar. I have my video, which is optional. I have my webinar text. I have the countdown time telling people when the webinar is going to be starting, and I have my button for them to sign up for the webinar now. What’S important to remember is that these are evergreen just in time webinars.
As I’ve said what this means is, every time a person comes to this webinar they’re, just in time. It’s just about to start. I can actually set that countdown timer to anything I want. I can have it be five minutes, I can have it be three minutes I can have it be anytime, I like so that way when people visit the webinar sign up. Oh, look.
They just got here in time to see the webinar in progress and, as I said, they’re evergreen, which means they constantly run for everybody, and this way you have a webinar sales machine selling for you automatically without you actually needing to be there now, of course, people Can go ahead and click to secure your spot. They can sign up for the webinar, which captures their name and their email address for you, and once they continue, they will then go to the webinar which functions just like a live webinar, with a chat box with a presentation with handouts with everything you would expect In a live webinar, only it’s not actually live because you’re not actually there. Now. You may think that this is actually a little bit deceitful, not doing a live webinar, even though you’re presenting it as a live webinar, but you’re actually doing your site visitors a favor because with Webinaro webinars there are, never any tech issues. Your audio never goes up on your internet.
Never has problems with the Webinaro software, never crashes. Anybody that’s ever been on an actual live webinar knows that they’re generally plagued with tech issues. However, with webinaro, you don’t have to worry about any of that. It runs perfectly. You give them a perfect smooth presentation, every single time.
You’Re actually giving them a better experience, and because you can answer people’s questions that are on the webinar in the live chat from any device. Even your mobile phone you’re, giving them the full live experience without needing that worry about any of the tech issues that come with live webinars, so setting up a webinar is incredibly easy. The first thing you want to do is go over here to the video section and upload the video for your Webinaro webinar has built-in video hosting that way. There is no branding over your videos like they would have for Youtube or Vimeo, and the webinar looks like a live video so upload. Your video for your webinar in the video section then head over to webinars and click on create new.
Once you create a new webinar, you can then edit the webinar and fill in all the settings. Now I’m not going to go through all the settings here, because this is not a tutorial video. This is just a quick overview of the system, but the settings allow you to fully customize the webinar you can put in your headline text. You can put in your sign-up text you can put in your video. If you want to have a video on the signup form, you can have retargeting code, you can have Facebook share images.
Everything you need is inside of here. You can also decide if your webinar is going to have simulated attendees to look like there are other people inside of the webinar. If you’re going to have live questions and answering if you’re going to provide a handout to people who sign up for your webinar and attend it, you can do everything in webinaro that you would expect from a live webinar platform. Only you don’t have to deal with any of the hassle of a live webinar platform now mike, and i realized that this is great for people that have webinar presentations. But what about people that don’t have webinars?
What about people that don’t have something to sell of their own? Well, we didn’t leave those people out. We included a done for you, webinar that allows people to sell our high ticket coaching and earn juicy 495 dollar commissions from every sale, with a webinar that they didn’t even have to create, using webinaro to run webinars that they don’t actually have to intend and loading. This done for your webinar is super, easy, simply go ahead and click on the load done for your webinar button and that’s it all of the settings are now filled in for you for this done, for your Webinaro webinar. That will allow you to earn 495 dollar commissions selling a product that you didn’t have to create.
Using a webinar you didn’t have to run. Webinaro is quite simply the most powerful, automated webinar platform. I have ever created it’s perfect for anybody who wants to run their own webinars and it’s perfect for anybody who wants to run a done for you, webinar that is proven to sell that has personally earned mike and myself over 22 thousand dollars in just 30 hours. Using the webinar platform, thank you and enjoy, and so, as you can see, it’s very easy to start a webinar using webinaro. Now here’s the thing you can upload any mp4 video to webinaro software to use as your webinar.
That’S right. Practically any mp4 video will work in the Webinaro webinar. You can also add handouts at any time if you want in the webinar. These handouts need to be in a zip file and can be documents, videos, mp3 files, etc. Webinar automated webinars are top-notch.
Webinar workshops, teaching portals, and marketing tools that will greatly enhance your audience reach and then, in turn, make you money. Your webinars are all done on autopilot running whenever you need them to run. There’S no software to install and all the training and tutorials are inside the member’s area to get you up and running in no time at all and the best part is there are no monthly fees to use webinars. If you are camera shy like me, then Webinaro is perfect for conducting webinars. It’S all you need.
In addition, you can add any call to action that you want to show your audience right inside the actual webinar. While it is running, as you can see, a webinar is ready for you to start using right away. If you are not using Webinaro webinars, or at least using your videos as simulated webinars, then you are really missing out on one of the best marketing and or showing to a live audience. Whatever you want tools, you can get your hands on it right now. The webinar online software is available for the lowest price possible, but the price will be rising shortly.
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Is humanity, nothing more than cancer on the planet consuming its hosts until it is gone, guaranteeing its own destruction in the process. A quick glance at the effects of our behavior might lead us to say yes, but looks can be deceiving. Nature shows us that what is destructive on one level can also be part of a larger process of change that creates new forms of value at another level. Consider the Indian elephant at first glance, the elephant appears to be destructive as she tramples through the forest. Breaking limbs from trees eating all the jackfruit and littering the landscape with huge piles of poo.
But when we look closer, we see that the trampling provides pathways for the other animals in the forest. The breaking of tree branches allows the sun’s rays to reach the forest floor. Abling plants grow in the understory and elephant poop contains jackfruit seeds buried in fertile manure, which propagates the jackfruit tree like the elephant. Could it be that some of humanity’s destructive behavior might actually have some positive unintended consequences? As we look back at earth’s story, we learn that its climate has been vastly different throughout its history.
When dinosaurs roamed, the land earth was void of ice, the sea level was hundreds of meters higher, and the temperature 10 degrees warmer than it is today. Modern science has learned that there is a direct relationship between the concentration of greenhouse gases in the atmosphere in the earth’s temperature. Greenhouse gases are like a blanket around the earth absorbing just the right amount of heat from the Sun to make life possible. The higher the concentration, the warmer the temperature in Earth’s more recent history, it has endured a series of long ice ages during each Ice Age, life struggles to survive. Imagine a one-mile-thick sheet of ice on top of Chicago all the forests died.
Most of the life in the forest died as very little can survive in these extreme conditions. Every hundred millennia, a slight change in the earth’s tilt, allows the planet to absorb just enough additional heat to thaw. Some of the ice life expands for a few thousand years during this interglacial period, before retreating again as the earth tilts back and falls into another Ice Age enter human beings. From the Earth’s perspective, humans are new to the scene. We’ve been here for a blink of an eye, but we’ve been busy as the earth entered its most recent interglacial period.
Humans began deforesting the earth to fuel their nation civilizations. It is calculated that more greenhouse gases were released into the atmosphere through deforestation. Then all the gases emitted from the burning of fossil fuels, humans, unknowingly to them, warmed the earth delaying the onset of the next Ice Age. It turns out that there’s a safe zone when it comes to greenhouse gas concentrations that keeps the earth at just the right temperature for life, as we know it to thrive any less, and we freeze anymore and we fry in the last few decades. We’Ve blew past this safe zone way too fast for life today to adjust, as we continue to destroy the forests for animal agriculture and find destructive new ways of extracting fossil fuels, adding evermore greenhouse gases to the atmosphere.
While our actions have had devastating impacts on many species on the planet, they’ve also enabled humans to develop the technology necessary to monitor Earth’s composition like the part of the brain that helps stabilize and regulate our body’s temperature humans now have the ability to help earth regulate Its temperature we’ve already been doing it unconsciously for thousands of years. Perhaps it’s time we become conscious of our role on the planet as the thermostat species. When we choose to stop eating animals, the land used for raising those animals can be restored to forests, and those forests can sequester all of the greenhouse gases we’ve emitted during the fossil fuel age, bringing us back within the safe zone where life as we know it Can thrive? This requires that humanity undergo a metamorphosis from an egocentric consumer culture to an eco, centric life, enriching culture again. Nature shows us how this is done.
A caterpillar spends his entire life from the moment he’s born eating. He eats the nutritious shell. He was born out of then he eats the leaf. The egg was clinging to the caterpillar continues eating all the leaves. He encounters once fully satiated the caterpillar attaches to the underside of a twig and begins growing.
A cocoon of new imaginal cells are born at first, the imaginal cells are attacked by the caterpillar’s immune system, but soon they multiply in the immune system gives up what was once a caterpillar is now a messy glob of imaginal goo. Soon, out of the cocoon emerges, a beautiful, butterfly, [, Music ], the butterfly is a very light consumer as she sips the nectar she pollinates, the flower is helping to regenerate life-nurturing life instead of destroying it. The time has come for humanity to undergo its metamorphosis. Our imaginal cells are awakening. We have a unique opportunity in this pivotal time in history, to realize our full potential by considering ourselves, stewards of life.
Applying the lessons we’ve learned to nurture the conditions for life to thrive for all of Earth’s remaining years: You, you
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List Building Lifestyle… Travel and work from anywhere.. closing On Saturday, June 26, 2021
|Hi Friend, I wanted to let you know that I truly admire you for even being on my newsletter…
You see, with you being on my list it shows that “list building” works.. because you are reading this email ♥️
No, I do not live on the beach all day. I do work a good 6 hours a day on my laptop building my list but I can work from anywhere which is amazing. All because of list building.
The catch? I want to pay back a world that has done so much for me.
|Joel Therien Balance Body Alignment|
The Martial Arts Instructor Trainer Course is a seven-week course with the end results of being an ethical warrior. Creating an Ethical Warrior is a combination of everything in regards to the physical, the mental, and the character disciplines of the Marine Corp’s martial arts program. An ethical warrior is an individual who emulates and lives and eats and drinks these great values we have, the core values of honor, courage, and commitment. An ethical warrior is somebody that can be counted on. Instead of freezing their the first ones to step up and said I got it, I’ll take care of this.
You know you can count on them Creating an Ethical Warrior because you know that person’s going to do the right thing twenty-four-seven, three-sixty-five. I live my career, my lifestyle based on some of the core values and the synergies of MCMAP of the physical, mental, and character disciplines; where now, it just made me a better person in general. If you’re a good person you’re most likely going to be a good leader. The purpose of me coming here is to further educate myself on how to train my Marines on how to be ethical warriors. You need to push yourself enough to where you stop thinking about yourself.
It’s more about the Marines to your right and left. C̲r̲e̲a̲t̲i̲n̲g̲ ̲a̲n̲ ̲E̲t̲h̲i̲c̲a̲l̲ ̲W̲a̲r̲r̲i̲o̲r̲ So even if you know you’re hurting, it’s not just about you. (Hurry up! Catch up with the first squad) This is the Mecca of mentorship. We pull the best Marines get them to come here and lead and guide Marines.
and what they’re doing is no more than what the Marine Corps has already asked of them, which is to be a mentor be a leader. (Let’s go!) The ITs here have all been through the training that we’re putting these Marines through which is going to be our weapons sparring. They have combat conditioning hours that they have to meet. They’re gonna go through low-light engagements.
They’re also going to experience engagements in different terrains. Ultimately, our job is to build better leaders. We tell them we don’t want you to be just a great Marine, we want you to be a great man and woman first.
The program is a three-legged stool. the first leg gets the physical leg.
Creating an Ethical Warrior The second one is the mental leg, and then the third leg of the stool is the character. The beauty behind this program is you have to do all three because if you only do one discipline it’s like sitting on a three-legged stool. If you’re only sitting on one leg, you’re gonna fall down. It’s important. This course is something the Marine Corps should not let die.
This is something that we need to continue and sending Marines here. This program has affected many people on all levels: personal…Creating an Ethical Warrior professional Just myself, has made me a better husband, a better father, a better Marine.
..a better leader. It’s extremely important. (No sir.) (Do you deserve to be an IT?) (Yes sir.) (Welcome to the family. Nice job. I’m proud of you. ) (Thank you, sir.).
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This is your 6-minute intense abs and waistline at home. Dynamic bodily remedy treatment There are only 6 minutes on the clock, each exercise is 30 seconds. No interruptions and trust me, you’re going to burn. I want you to do this homework three times a week, and let me know how you go about it in the comments below. Don’t forget to tag me on Instagram for a chance to appear.
Honestly, your girls are amazing. The Dynamic bodily remedy treatment result is phenomenal. You can also do a full YouTube review if you like, like this lovely lady right here. It’s so wonderful to watch. I know how much work there is in the YouTube review videos.
I am so, so, so grateful. This Dynamic bodily remedy treatment outfit is also brand new. It will be launched soon, so be sure to check the description box below. My link to the store is there too. I really appreciate you using it.
What I know so many of you girls use it already, so make sure you check the description box.
Okay, let’s have some fun. The music is going to pump, let’s do it. (timer beeps) Start in a sideboard and go turn, and the dip, one, two, three, four. (timer beeps) Incredible, now come down in lie, turn, lift, bag.
Okay, double the pass guys, one, two, one, two. Really turn to hit in that middle. (timer beeps) Amazing work, feet down, reach, reach, middle, middle. Left, right, middle, middle. (timer beeps) Okay, hands in a diamond shape under the back, and reverse crunch, straight, open, closed.
(timer beeps) Okay, keep your legs straight, wait for the beep, pull the core in tightly, tap off and up, off, up, off, up. Good job, core stiff, you guys. (timer beeps) Okay, now open, closed, open, closed. If you struggled, just bring the legs higher, okay, you got it. Hi Teddy.
(timer beeps) Legs off, amazing, we’re getting up sit, clap okay. (timer beeps) Amazing job, your core needs to burn. Dead bugs, arms up, legs upright, straight the opposite arm to leg, find it beat, one, two.
(timer beeps) Until you sit down. Okay, roll back to where you really feel that the core kicks in one, two.
(timer beeps) Okay, now on the other side for that sideboard. All up, okay, dip, up, turn, up. Hi Teddy. (timer beeps) Okay, in full boards to end up, up, down. One, two, three, four, tap, tap, tap, back up, down.
There are almost 10 seconds. (timer beeps) You crushed it! Do not forget to click on the up button. Also, click on subscribe. Dynamic bodily remedy treatment We are almost two million subscribers.
Which blows my head. I can not believe it. Thank you so much and I am so proud of you. You are strong, you Dynamic bodily remedy treatment glow. You deserve it all, I’m so proud of you.
Hello, my friend. Do your friends and family think you are a lazy person? Is your back pain so severe that it makes you bedridden? If you suffer from RA in the lower spine, You are not alone. Our charity Farida asked for a natural way to treat this problem.
Imagine how much better you would feel When this pain diminishes. Let’s get rid of it then! Before we begin, make sure you inhale through your nose. Exhale through your mouth naturally while performing this exercise. Rub your hands, one, two, three, four, five.
With both hands, work your lower back up and down. One. Knead as hard as possible, And don’t worry. five. And forward one, two, three, four, five.
And to the left, one … Make sure you stretch Across the tensile zone…
. five. And to the right, one …
Do not feel shy. Massage the area as hard as possible … Five Spin clockwise.
One, Two, Three, four. I ask you when you turn to make a wide rotation. Do the movement twice a day three, four, For three weeks. five. And counterclockwise, one, two, three, four, five, One, Two, Three, four, five.
Place the left hand behind your head and stretch it back.
One, two, three, four. If you bend low enough, You will feel the tension in your lower back. three, four, five. Make sure to keep breathing.
Place the right hand behind your head and extend back. One, two, three, four, five. One, two, three, four, five. Place the left hand behind your head and extend to the right. One, two, three, four, five.
One, two, three, four, five. Place the right hand behind your head and extend back. One, two, three, four. If you bend enough, You will feel the tension in your lower back. four, five.
Place both hands behind your head and stretch back. One, two, three, four, five. One, two, Do the movement twice a day. three, four, five, Put both hands down your back, For three weeks. Lean forward and hold for five seconds.
One, two, three, four. Lean forward well Until you feel the tension in your lower back.
Then relax, And put your hands down…
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