– Hi family!Welcome back, thank youso much for being here. We are in our five areas of health seriesand today is the letter E for exercisein the acronym D. R. E. S. S. . I’m really excited for today’s videobecause I’m not hereto show you a workout,so much as I hope this scenario ends upbeing like an I teach a man to fishand feed him for a lifetime sort of event. So my goal at the end of this videois that you have new or extra informationthat helps you applyit to your own workoutsand make you more productivewith better resultsand better efficiency. So if you’re new to exerciseand all this seems reallyconfusing cuz it’s a lotand I’ve tried to simplifythis as much as possible,but if you feel likeyou need an extra boostor extra information inhow to understand thisand how to fit it all together,I will tell you about a PDFthat we had put together years ago,like when I was still pregnant ,but I will make itaccessible in our websiteand then just stick arounduntil the end of the videoto get more information on that. So before I get started into this,I really want to say thatwhether or not exerciseor working out is your thing,when it comes to the five areas of health,you still need to move on a regular basis. So if you don’t likeworking out or exercising,find something that you do like,whether it’s dancing or going for a walkor hiking or biking or swimming. Find something that gets you to movebecause it’s a part of our biology. It’s what we were meant to do. And you’re gonna have lotsmore energy, balanced hormones,relief of stress, you’regonna sleep better,and it’s just gonna overallmake you feel happier and healthier. So let’s get started. The two main topics I’m gonna cover todayis the seven basic body movements. Because in body movementsor body weight exercises,you don’t need a gym membership. You don’t need exercise equipment. You can do this right from homeand as long as you’re doingit with really good form,it should be really effective for you. And then I’m also going to coverthe seven basic or main variablesof exercise programming. And that’s what’s going tohelp you from plateauing,keep away from plateauing. It’s gonna help you make yourexercises really effectiveand combine with the sevenbasic body movements,hopefully it can help saveyou some time and moneyin hiring a personal trainer, et cetera. I’m not saying thatpersonal trainers are bad,or workout routines or amemberships and stuff are not good,I think they’re really helpfuland they have their place. But if you are just getting started,this is a really great place to do so. So the seven basic bodymovements are going to startwith a squat. And any variation of a squat,whether it’s a full squat,whether it’s a deadlift. All of these exercises are coveredin that PDF that I talked aboutand there’s, I think welisted about 60 of emso again we can talk about that later. But squat is one basic body movement. Lunges is going to be thesecondary basic body movement. So again any form of lunges,whether it’s a front lunge,a back lunge, a staticlunge, a curtsy lunge. And then you’re gonna have push. Which as we know can be pushups. We can do also push with cables. You can push with dumbbellslaying down, bench presses. Those kind of pushes. Cable rows, our cable presses,or punches, whatever you wanna call those. You’re gonna have pulls, too,and things like bicep curls,and I know we said body weight,but if you have any sort of pull movement,it’s a little bit moredifficult with body weight. So this is the only one where you can addsome water bottles ifyou don’t have weightsor some resistance loopbands which are really cheap. You can find so many of those on Amazon. But anything that you’repulling like this,rowing, all of these are pulls. Basically the movementis pulling the weighttowards your bodyversus pushing your weightaway from your body. So we’ve got squat, lunge, push, and pull. We’re gonna have bends, whichis going to cover thingslike straight legged deadlifts, morning glories. This will also cover your crunching,so any sort of situps that you haveor what’s it called, leg lifts. And then we will also havetwist, so Russian twist. Everybody knows the chops. So any movement whereyou’re bring the weightacross your body. And then lastly you have gait. And gait is anything thatis basically in motion. You’re moving. So you’re running, you’reskipping, you’re hopping. You’re in motion. So I know that’sreally fast to cover it alland there’s a lot of differentexercises that can fitin each of those categories. What you’re gonna findis that most exercises,unless it’s a dynamic one,but most single movement exercises,are going to fit intoone of those categories,whether you’re doing it bodyweight or with equipment. And the idea is in order toget a fully well-balanced,well-rounded exercise routine,you have to tackle eachbody movement regularly. And a lot of people might think,well I’m trying to bulk up my legsor I’m just trying to bulk up my arms. This is a common questionthat I had from my clients,is they don’t want to dotheir legs cuz they’re afraidit’s gonna bulk up more andya know they seem uneven. But oftentimes, the reasonpeople find themselves unevenin their workouts is becausetheir body is out of balance. So you want to make sure thatyou’re improving all areas,and they’re all relativelyon the same level. Which a. k. a. means focuson your weaknesses. So the next topic that I wanna get in toare the variables of exercise programming. And what that means is thereare a number of variablesthat go in to an exercisethat you want to changeon a regular basis inorder to avoid plateauand in order to maximize theefficiency of your workouts. This is what personal trainers do. It’s what makes our results so good. And it’s also why people whotend to workout on their homeand have a set workout routinetend to plateau or notget as good of a resultas other people who are going to the gymor are part of an exercise program. So there are many more variablesthan what I’m gonna tell you today,but these seven are what I focus on. And if you notice thatyour workout routineis getting a little staleor you feeling likeyou’re not seeing resultslike you used to when you first started,maybe try changing some of these up. The first one is exercise. We talked about body movementsand we’re applying exercise to that. That means the type ofmovement you’re doing. Be it a squat, a pushup,a lunge, et cetera. The next is how many repsand sets you’re gonna do. And those actually count astwo, but I plug em in to one. We all know this. This is kind of basicexercise structuring. I’m gonna do ten pushupsand then take a break. So that’s ten reps. You take a break. And then I’m gonna do that ten-rep cyclea few more times and each of those cyclesare considered a set. The next variable is going to be weight. If you add weight or youhave any sort of resistancethat’s gonna make ahuge difference as well. And so is tempo or speed. I like to clump this with intensitybecause I’m about beingintense no matter what. Even if you’re speed is very slow,I think you need to put your whole body,your whole heart, and yourwhole mind in to every movement,in order to really maximizethe results of that movement. And a lot of people tell me,Marin, if somebody’s lazy,and looking at the TV,putting their mind into itisn’t going to make it better or worse. Well I don’t believe itbecause it’s not the resultsthat I’ve gotten with myselfand with my own clients. I think there is aminimum amount of effortor energy that needs to be putinto completing a movement. Like let’s say a bicep curl. If we’re all curling threepounds, there’s a minimum amountof energy or force thatneeds to take it up here,against gravity. But if I’m doing thisit’s like very floppyand very not whole body. It’s just me waving this weight around. And first of all it’snot good for our form,but it’s not going to be effectiveas if I were standing like this. So I’m putting my whole body into it. My whole body is flexing from the coreall the way up to the shoulderand the biceps of my arm. And that’s going to get yousuch better results than this. And if you don’t believe me,go ahead and pick up acouple water bottles,and just do this for like 20easy reps, or 10 easy reps,and then put your whole body into it. Controlling it all the way through. Really gripping that weightor whatever it is you have in your hand. And you’ll notice you’re gonna feela lot more sore right away. So I really think intensityor where your mind goes,makes a huge difference,but tempo’s also gonnamake a huge difference. So is it fast like that?Are you going very slow?Or are you just static?Is it going to be isolatedand just holding a movement, for example?Those things need to changeand they work the muscledifferently, but most of all,they keep your body guessing. They keep it on point. So range is another. So we talked about squatting,which is a normal squat. And this range is about half range. You’re all the way up, halfway down. And then full range. And so these rangesmake a difference, too,because you’re working yourmuscle a little bit differently. And this is often why a lotof people have knee pain,lower back pain, because wetend to move with our kneesin this upper range. But how many of you guysfind yourself squattingall the way down here on a regular basis?How many of you do this on aregular basis or can do this?Many of you will findthat it might be difficultor uncomfortable and someof us can’t even do it. And the reason is becauseour chairs are here. Our computers are here. Our toilets are here. Our stairs are right here. All in this upper range. So it’s important tofind that balance, again,so that we can get thegreatest efficiency and resultsout of our movements. Next the amount of rest you takein between each of your setsor each of your repetitionsis obviously going to make a difference. And lastly the amount offrequency that you exerciseor that you put your body into motion. So if I’m going to applyall these principlesto let’s just say curls. Day one, we can just keepexercise being curls. So it doesn’t mean youhave to change all of them,all at once, it just meansthat the variables haveto be changing regularly. So let’s just keep our exercises,which is the curls, the same. So day one, I might do 10 repetitions,just like this with thesethree pound weights. And the tempo is one second each. One. Two. And it’s a full range, three, see? Four, and then after I do ten, let’s just pretend I did ten,I’m gonna take a break for 30 secondsand do ten more the same way. If I wanna change it up the next time,let’s say my frequency isevery week I tag my biceps. So next week I wanna changethis up, I’ll still do curls,but let’s go ahead andmake these outer curls. Let’s go ahead and make therange right here at the bottom. And let’s increase the tempo just Nice fast tempo and rather than ten reps,I’ll do this fast tempocontrolled for 30-50 reps. And then I’ll rest and do three sets. So as you can see, ourexercise stays the same,the rest and sets stayed the same. The weight has stayed the same too,but the reps as well asthe tempo has changed. And that is all it takes. You just need to change a coupleor a few different variablesevery single time you work out. And your body won’t plateauand you should find yourselfwith really good results. And I really hope all of thatcame together and made sense. So the idea is try to getyour whole body regularlyin all, and to do this, you utilize allof the seven basic body movements,and try to change up atleast two or three variablesevery time you exercisein the exercise program. And if you need more information,or you wanna get a head start,or have like help getting off the groundand really seeing how this looksin your own workout routine,then you can check out our PDF. I’ll link it below andhopefully that helps. If you guys have any questions,of course, leave em hereor hit me up on social mediaor on my contact page on the website. And lemme know how it goes. If any of this is confusingwe can revisit this again,but I hope it was simpleenough for those of you thatare already exercising, canreally apply, and make it feellike it’s improved your workout routine dramatically. So thank you guys so much for being here. If you like this video,please give it a thumbs up,and I will see you guys in the next video. Bye!