Besca Full Body HiitPi! Workout 20, #Fitter2017 CHALLENGE VIDEO & FREE CERTIFIED PERSONAL TRAINING! What Else Is Protein Good For? My Groceries, Quoto + Disciplines Of Functional Biomechanics

Besca 💯Full Body HiitPi! Workout 20 #Fitter2017 CHALLENGE VIDEO & FREE CERTIFIED PERSONAL TRAINING 

Join journies and exchange recipes and workouts with me @ bescahealthfromtheinsideout on the MyFitnessPal.com app!

 

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I’ve been kickboxing & doing my Daily Power Up/ Abs + Deep Breath Stretch soon after waking SO I CAN KEEP PROGRESSING IN MY FITNESS GOALS!

Click here to finish with our new official deep breathing cool down pilates stretches!

Even with chaos there’s so many AWE-MAZING things I am GRATEFUL to YAHWEH for! I plan to keep making videos and blogging, but the blogs are going to be sprots medicine informational as well to help me with my studies! Keep an eye out for a future wider variety of fun workout videos made by us! My updated after photo! I am finally on my way to seeing abs!
#FITTER2017 CHALLENGE+FREE CERTIFIED PERSONAL TRAINER PRIZES:

*1 Daily Power Up/ Abs + Deep Breath Stretch*

*2-6XWK BESCA HiitPi! *****5 Star Ingredient Secret Abs Sauce©2016 AKA S.A.S5-40 Minute Workout!

Share in the comments below if you’ve added the BESCA Healthfromtheinsideout™ Secret Abs Sauce to your routine and email your successful before & after photos to be featured on our Instagram & other medias for

*One Free Personal Training Assessment Session via Video Call Or In Person!!!

….& ****Four Free Personal Training Follow Up Sessions After My Personal Training Certification This New Year January 2017!!!

JOIN US SHOWING SOME BIG LEditOVE TO OURSELVES & OTHERS  by taking care of our well being for our health from the inside out now + into the whole new year of 2017!!!

Let us know we are inspiring you as you join us on our journey to inspire others to do whatever makes us enjoy life by liking, sharing, & subscribing {click here for} our social medias!

If you’re someone who has benefited from me sharing my journey with you, please share here in the comments below & join us by sharing all your photos, videos, etc.  Also please stay in touch with us as we switch to Bi-Weekly Blog & Video Posts & progress forward with this official challenge #fitter2017 on social media tagging @BESCA Healthfromtheinsideout on our Facebook Fan Page, Instagram, pinterest, Google+, YouTube, Instagram, Linked In, & Now Also on Snapchat Edit@bhealthinside!

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What Else Is Protein Good For?
Disclaimer:
I’m not a doctor. I reccomend seeing your doctor. The information provided on this web page is my experience and not intended for medical advice.
Is protein good for more than muscles?
Protein forces the pyloric physcinter valve to shut so that acid doesn’t go up into the esophagus. When the stomach is empty there is no protein for the illiosecal valve to sense which causes the valve to shut!
I keep added sugar minimal and balanced in my diet. For example 1 cup whole fat plain milk yogurt with 2 teaspoons raw honey our maple syrup and allspice; great for digestion.
From my acid reflux I’ve been dealing with since September I’ve now discovered this life saving tip; amino acids, BCAA’s, or any protein with minimal added sugar stops acid reflux!
If you’re busy like me and struggle with acid reflux, maybe you will also find drinking protein suppliments during the day and eating sugars BEFORE your main protein meal stops acid reflux!
Disciplines Of Functional Biomechanics
Kinesiology: is the study of human movement. In Greek kenesis means “to move” and logy means to study. 
 
Muscles produce an internal force. Biomechanics:  is the study of how external forces affect a living body.
 
Ground Force Reaction: An external equal and opposite force that is felt at the feet when walking exerted back onto the body by the ground with each step.
Whether muscular or gravitational, forces affect the body differently based on their magnitude, direction, and duration.
 
Qualitative Analysis:is the primary focus for fitness professionals because applying the principles of proper technique in combination with observations are integral to making an educated evaluation when working with clients effectively. 
 
Quantitative Analysis: is taking physical measurements and making mathematicalcomputations to reach a conclusion. Such as body composition testing.
 
Anatomic Position: When the body stands upright with the arms beside the trunk, with palms and head facing forward. 
 
The anatomic position can also be described as multidimensional movements produced by the body. Three imaginary planes divide the body to produce three didimensions. The planes of motion are frontal, saggital, and, transverse. Movements occur parallel to each plane.
 
Saggital Plane: An imaginary plane that bisects the body into equal halves, producing a left half and a right half. Flexion & Extension 💪 Any back & forward.
 
Frontal Plane: An imaginary plane that bisects the body into equal halves, producing a front half and a back half. Adduction & Abduction 💃 Any outward.
 
Transverse Plane: An imaginary plane that bisects the body into equal halves, producing a top half and a bottom half. Pronation & Suppination ⚾ Any rotation.
Anterior- Posterior Axis: Refers to an imaginary straight line that cuts through the body from the front to back. Takes place in the frontal plane. For example when raising the arm laterally think of a pin that’s the crossing shoulder joint from front to back (anterior-posterior).
 
Longitudinal Axis: Refers to an imaginary straight line that cuts through the body from top to bottom. Takes place in the transverse plane.
 
Trainer Tips:Keep in mind to use digestible language like “tuck your hips under to reduce the arch in your back” instead of “posteriorly rotate your pelvis so we can fix your anterior tilt.”
 
Anterior:  body part either toward or on the front side.
  • In an anterior pelvic tilt, the illiac (upper part of the pelvis) tilt toward front of body.
 
Posterior: body part either toward or on the back side.
  • The gluteus maximus and lattissimus dorsi are located on the body’s posterior.
 
Superior: body part located above a landmark or closest to the bottom part of the body.
  • Knee is superior to the ankle
 
Inferior: body part located toward or closest to the center of the body or a landmark.
  • Hip joint is inferior top the shoulder joint.
 
Proximal: body part located closest to the center of the body or a landmark
  • The fracture is Proximal to the hear of the humerus.
 
Distal: body part is located furthest from the center of the body or a landmark.
  • Some populations are more susceptible to distal femur (thigh bone) fractures.
 
Medial: body part located toward or closest to the midline of the body. The Midline: of the body is considered to be that which is contained within an imaginary that splits the body into equal halves.
  • The nose is Medial to the ear.
 
Lateral: body part located away or farthest from the midline of the body.
  • The ear is lateral to the nose.
 
Contralateral: body part is located on the opposite side of the body.
  • The latissimus dorsi and contralateral gluteus maximus work together to stabilize the hip.
 
Ipsilateral: body part is located on the same side of the body.
  • The gluteus medius and ipsilateral adductors work together to stabilize the body during side-to-side movements.
Range of Motion: the amount of movement produced by one or multiple joints.
 
Flexion: A bending at a joint where the relative angle between two adjoining segments decreases.
 
Extension: A bending at a joint where the relative angle between two adjoining segments increases.
 
Abduction: A body segment is moving away from the midline body.
 
Adduction: A body segment is moving toward  the midline of the body.
 
Internal Rotation: Rotation of a limb or body segment toward the midline of the body.
 
External Rotation: Rotation of a limb or body segment away from the midline.
 
Pronation: A triplaner movement that is associated with force production. Forearm is rotated inward. Pullups.
 
Supination: A triplanar motion that is associated with force production. Forearm is rotated outward. Chinups.
 
Flexors:  A muscle that produces flexion of a limb or joint.
 
Extensors:  A muscle that produces extension of a limb or joint.
 
Prone: Body position where one is lying with the face downward.
 
Supine: Body position where one is laying on the back and face is upward.
 
Triple Flexion: A multijoint exercise that involves flexion at the hip, knee, and ankle.
 
Triple Extension:  A multijoint exercise that involves extension at the hip, knee, and ankle.
 
Static Posture:  The starting point from which an individual moves.
 
Multiplanar: Occuring in more than one plane of motion.
 
Concentric Activation: The production of an active force when a muscle develops tension while shortening in length. Squeezing at the top of pullups.
 
Active Force: Muscle tension that is generated by its contractile elements.
 
Isometric Activation: The production of an active force when a muscle develops tension while maintaining a constant length.
 
Eccentric Activation: The production of an active force when a muscle develops tension while lengthening. Going slow on the way down of pullups.
 
Isolated Function:(1) A muscle’s prolimary function. (2) A muscle action produced by a joint when a muscle is being concentrically activated (shortened, flexed, squeezed, held under tension) to produce acceleration of a body segment.
 
Eccentric Function: Action of a muscle when it is generating an eccentric contraction. (Going slow on the way down of pullups.)
 
Integrated Function: The coordination of muscles to produce, reduce, and stabilize forces in multiple planes for safe and efficient movement.
 
Kinetics: Biomechanics term that involves the study of forces.
 
Force:  (1) A push or pull that can create, stop, or change movement. (2) Firce = Mass × Acceleration.
 
Mass: The amount of matter in an object or physical body.
 
Matter: A substance that has mass and takes up space.
 
Acceleration: The speed of an object.
 
Weight: The amount of force that gravity has on the body.
 
Gravity:  A force that accelerates an object or mass downward towrd the earth’s center.
 
Lever: A relatively rigid food or bar that rotated around a fulcrum or a pivot point.
 
Tempo: The amount of time that muscle is actively producing tension during exercise movements.
 
Repetition Tempo: The speed at which each repetition is performed.
 
Line Of Pull: The direction in which a is pulled.
 
Parallel Muscle: Muscle with fibers that are oriented parallel to that muscle’s longitudinal axis.
 
Pennate Muscle: Muscle with fibers that are oriented at an angle to the muscle’s longitudinal axis.
 
Origin: The relatively stationary site where skeletal muscle attaches begins.
 
Insertion: The relatively mobile attachment site.
 
Tendons: Connective tissue that attatch muscle to bone and provide an anchor for muscles to produce force.
 
Aponeurosis: A white tendinous sheet that attatches muscle to bone.
 
Memory Tips: One way to learn a muscle’s isolated function is by learning it’s concentric muscle action.
 
Trainer Tips: Learn the root words for long term recal along with terminologies.
 
Muscle Belly: The mid-region inbetweeen the origin/anchor and insertion/mobile.
 
Malalignment: The incorrect or improper alignment of the joints in the body without movements.
 
Overactive: Referring to a state of having disrupted neuromuscular recruitment patterns that lead a muscle to be more active during a joint action.
 
Underactive: Referring to a state of having disrupted neuromuscular recruitment patterns that lead a muscle to be relatively less active during a joint action.
 
Extrinsic: Located from outside yet act on a structure being considered.
 
Intrinsic: Located from within and acting directly on a structure being considered.
 
Intrinsic Core Stabilizers: Deep inner muscles behind the superficial abdominlas that have a direct effect on stabilizing the LPHC.
 
Retraction:  Adduction of the shoulder blades where the shoulder blades move toward the spine.
 
Shoulder Impingement: When the space between the bone on top of the shoulder (acromion) and the tendons of the rotator cuff rub against each other during elevation.
 
Pronation of the Foot: A combination of dorsiflexion, eversion, and abduction.
 
Supination of the Foot: A combination of plantar flexion, inversion, and adduction.
 
Flexibility: The normal extensibility of soft tissue, which allows a joint to be moved through its full range of motion.
 
Corrective Exercise: The programming process that identifies neuromuscular dysfunction, develops a plan of action, and implements a corrective strategy as oart of a an exercise training program.
 
Neuromuscular Efficiency:  Wjen the neuromuscular system allows agonists, antagonists, and stabilizers to synergistically produce muscle actions in allbthree planes of motion.
 
Relative Flexibility: The human movement system’s way of finding the path of least resistance during movement.
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