https://getupearlier.com 2026-11-09 daily 1.0 https://getupearlier.com/310 weekly 0.9 https://getupearlier.com/blog 2026-04-23 daily 0.9 https://getupearlier.com/courses 2026-11-09 weekly 0.9 https://getupearlier.com/courses/how-to-run-marathon 2026-11-10 weekly 0.9 https://getupearlier.com/feed 2026-11-08 daily 0.9 https://getupearlier.com/marathon-coach-milford-ct monthly 0.9 https://getupearlier.com/marathon-coach-orange-ct monthly 0.9 https://getupearlier.com/nutrition-coach-milford-ct monthly 0.9 https://getupearlier.com/nutrition-coach-orange-ct monthly 0.9 https://getupearlier.com/personal-trainer-milford-ct monthly 0.9 https://getupearlier.com/personal-trainer-orange-ct monthly 0.9 https://getupearlier.com/310/blueprint 2026-11-09 weekly 0.8 https://getupearlier.com/310/training-log 2026-04-23 daily 0.8 https://getupearlier.com/about 2026-10-29 monthly 0.8 https://getupearlier.com/alcohol-calculator 2026-04-23 monthly 0.8 https://getupearlier.com/bqp weekly 0.8 https://getupearlier.com/calorie-calculator monthly 0.8 https://getupearlier.com/coaching 2026-10-06 monthly 0.8 https://getupearlier.com/courses/how-to-run-marathon/developing-grit 2026-11-10 monthly 0.8 https://getupearlier.com/courses/how-to-run-marathon/why 2026-11-10 monthly 0.8 https://getupearlier.com/recipes 2026-04-23 weekly 0.8 https://getupearlier.com/services 2026-11-09 monthly 0.8 https://getupearlier.com/services/assisted-stretching 2026-10-06 monthly 0.8 https://getupearlier.com/services/marathon-coaching 2026-11-09 monthly 0.8 https://getupearlier.com/services/personal-strength-training 2026-11-09 monthly 0.8 https://getupearlier.com/services/virtual-nutrition-coaching 2026-10-06 monthly 0.8 https://getupearlier.com/shop/p/endurance-granola-ultimate-marathon-carb-loading-fuel monthly 0.8 https://getupearlier.com/team/michael monthly 0.8 https://getupearlier.com/training-log 2026-04-23 weekly 0.8 https://getupearlier.com/training-log/hartford-marathon-training-log-2025 weekly 0.8 https://getupearlier.com/workouts 2026-06-06 weekly 0.8 https://getupearlier.com/310/goals 2026-04-23 monthly 0.7 https://getupearlier.com/310/goals/5k monthly 0.7 https://getupearlier.com/310/goals/half monthly 0.7 https://getupearlier.com/310/goals/marathon 2026-11-09 monthly 0.7 https://getupearlier.com/310/nyc-half weekly 0.7 https://getupearlier.com/310/nyc-marathon weekly 0.7 https://getupearlier.com/310/training-log/boston-qualifying-project-complete-hartford-2026 2026-11-09 weekly 0.7 https://getupearlier.com/blog/10-minute-upper-body-core-yoga-flow-to-tool-10000-days 2026-06-07 monthly 0.7 https://getupearlier.com/blog/2-minute-squat-hold-peter-attia-longevity-strength-test-for 2026-06-07 monthly 0.7 https://getupearlier.com/blog/2027-nyc-half-guaranteed-entry 2026-10-21 monthly 0.7 https://getupearlier.com/blog/2252-incline-at-50-165-lbs-rebuilding-shoulders-bar-dont-lie-strengthtraining 2026-06-07 monthly 0.7 https://getupearlier.com/blog/3-ingredient-rise-bars-clean-high-protein 2025-09-08 monthly 0.7 https://getupearlier.com/blog/30-minute-workout-strength-training-chest-arms-december-2024 2025-08-02 monthly 0.7 https://getupearlier.com/blog/30-minute-workout-strength-training-ericaleebaker-chest-arms 2026-06-07 monthly 0.7 https://getupearlier.com/blog/40-female-141-dead-hang-beating-peter-attias-longevity 2026-06-07 monthly 0.7 https://getupearlier.com/blog/a-new-brand-graphic-system 2026-07-03 monthly 0.7 https://getupearlier.com/blog/active-vacation-omni-hilton-head 2026-08-06 monthly 0.7 https://getupearlier.com/blog/age-51-yoga-circus-tricks-slow-and-controlled-yoga-core-strength 2026-06-07 monthly 0.7 https://getupearlier.com/blog/base-running-training-outline 2026-05-02 monthly 0.7 https://getupearlier.com/blog/breaking-a-plateau-listening-to-joe-rogan-fear-of 2026-06-07 monthly 0.7 https://getupearlier.com/blog/bring-sally-up-david-goggins-pushup-challenge-follow-along 2026-06-07 monthly 0.7 https://getupearlier.com/blog/busting-creatine-myths-separating-fact-from-fiction 2026-06-07 monthly 0.7 https://getupearlier.com/blog/chest-biceps-finisher-the-ultimate-push-up-workout-body 2026-06-07 monthly 0.7 https://getupearlier.com/blog/client-spotlight-amy-70-barbell-squats 2026-07-14 monthly 0.7 https://getupearlier.com/blog/client-spotlight-casey-vazoola 2026-06-18 monthly 0.7 https://getupearlier.com/blog/client-spotlight-chill-bill-73-first-barbell-back-squats 2026-09-23 monthly 0.7 https://getupearlier.com/blog/client-spotlight-marisol-55-years-young 2026-08-31 monthly 0.7 https://getupearlier.com/blog/creatine-different-viewpoints-videos-articles 2025-08-07 monthly 0.7 https://getupearlier.com/blog/creatine-expert-reveals-why-5g-isnt-enough-and-how-25g-combats-sleep-loss 2026-06-07 monthly 0.7 https://getupearlier.com/blog/current-training-availability 2026-07-08 monthly 0.7 https://getupearlier.com/blog/digital-tip-know-when-replace-running-shoes 2025-07-17 monthly 0.7 https://getupearlier.com/blog/dont-have-time-work-out-get-up-earlier-1-life-hack-workouts 2026-06-07 monthly 0.7 https://getupearlier.com/blog/dr-andy-galpin-optimal-nutrition-supplementation-for-fitness-huberman-lab-guest 2026-06-07 monthly 0.7 https://getupearlier.com/blog/eversource-hartford-marathon-2025 2026-05-06 monthly 0.7 https://getupearlier.com/blog/fairfield-half-marathon-2026 2026-06-10 monthly 0.7 https://getupearlier.com/blog/gulf-beach-milford-half-marathon-2025 2026-05-06 monthly 0.7 https://getupearlier.com/blog/hamden-hills-half-marathon-2025 2026-05-06 monthly 0.7 https://getupearlier.com/blog/hit-new-strength-pr-100lbs-dumbbells-8-reps-50-years-old 2026-11-09 monthly 0.7 https://getupearlier.com/blog/homemade-3-ingredient-running-gels 2026-08-12 monthly 0.7 https://getupearlier.com/blog/how-to-break-a-plateau-do-something-that-sucks-every-day 2026-06-07 monthly 0.7 https://getupearlier.com/blog/intervals-the-workout-that-changed-my-running 2026-06-04 monthly 0.7 https://getupearlier.com/blog/ironmaster-adjustable-dumbbells-100lb-drop-test-february-2024 2026-11-09 monthly 0.7 https://getupearlier.com/blog/its-fine-i-ate-that-when-i-was-a-kid-no-you-didnt-gallery 2025-08-11 monthly 0.7 https://getupearlier.com/blog/ive-been-max-dosing-creatine-for-6-months-but-did-not-expect-this 2026-06-07 monthly 0.7 https://getupearlier.com/blog/just-salad-fake-health-food 2026-08-18 monthly 0.7 https://getupearlier.com/blog/light-endurance-granola-first-batches-shipped 2026-07-20 monthly 0.7 https://getupearlier.com/blog/live-strength-training-my-wife-air-squats-arms-30-minute-workout 2026-06-07 monthly 0.7 https://getupearlier.com/blog/live-workout-session-freqre-hwje-august-2025 2025-08-02 monthly 0.7 https://getupearlier.com/blog/marathon-runners-fitness-quotes 2025-09-23 monthly 0.7 https://getupearlier.com/blog/marathon-training-carb-loading-explained 2025-08-01 monthly 0.7 https://getupearlier.com/blog/marathon-training-home-gym-road-trail-runs 2025-08-09 monthly 0.7 https://getupearlier.com/blog/marathon-training-tip-hot-long-runs 2025-08-09 monthly 0.7 https://getupearlier.com/blog/me-vs-broly-gainz-200-push-ups-200-squats-in-10-minutes 2026-06-07 monthly 0.7 https://getupearlier.com/blog/me-vs-goku-pump-200-pushups-200-squats-in-10-minutes 2026-06-07 monthly 0.7 https://getupearlier.com/blog/my-favorite-supplement-to-improve-focus-performance 2026-06-07 monthly 0.7 https://getupearlier.com/blog/my-go-to-highly-researched-single-ingredient-muscle-supplements 2025-08-09 monthly 0.7 https://getupearlier.com/blog/my-wife-ericaleebaker-challenged-me-to-a-high-plank-hold 2026-06-07 monthly 0.7 https://getupearlier.com/blog/new-service-guided-stretching 2026-09-22 monthly 0.7 https://getupearlier.com/blog/no-such-thing-as-detox-cleanse 2025-08-09 monthly 0.7 https://getupearlier.com/blog/not-eating-is-the-real-challenge 2026-03-19 monthly 0.7 https://getupearlier.com/blog/nyc-marathon-hybrid-training-700-air-squats-in-a-row-new-pr 2026-06-07 monthly 0.7 https://getupearlier.com/blog/nyc-marathon-tips 2025-10-23 monthly 0.7 https://getupearlier.com/blog/offline-is-the-new-luxury 2026-05-25 monthly 0.7 https://getupearlier.com/blog/progressive-overload-just-hit-110s-again-first-time-since 2026-06-07 monthly 0.7 https://getupearlier.com/blog/psmf-protein-sparing-modified-fast 2026-01-09 monthly 0.7 https://getupearlier.com/blog/race-day-nyc-half-marathon 2026-05-06 monthly 0.7 https://getupearlier.com/blog/recompositioning-how-to-lose-fat-and-feel-better 2025-10-23 monthly 0.7 https://getupearlier.com/blog/relieve-lower-back-pain-fast-2-simple-moves-you-need-try 2026-06-07 monthly 0.7 https://getupearlier.com/blog/restaurant-hack-skip-the-entree 2026-01-02 monthly 0.7 https://getupearlier.com/blog/running-tangents-explained-how-to-avoid-adding-extra-miles-in-your-race 2025-08-27 monthly 0.7 https://getupearlier.com/blog/savin-rock-half-marathon-2025 2026-05-06 monthly 0.7 https://getupearlier.com/blog/savin-rock-marathon-solo-covid-2020 2026-05-09 monthly 0.7 https://getupearlier.com/blog/stretching-hamstrings-personal-trainer-vs-yoga-teacher 2026-06-07 monthly 0.7 https://getupearlier.com/blog/tcs-new-york-city-marathon-2024 2026-05-06 monthly 0.7 https://getupearlier.com/blog/terrance-arroyo-mystic-10k-finisher 2026-05-20 monthly 0.7 https://getupearlier.com/blog/the-erie-marathon-3-34-43 2026-09-15 monthly 0.7 https://getupearlier.com/blog/the-line-is-longer-at-the-shop-selling-excuses 2026-08-18 monthly 0.7 https://getupearlier.com/blog/the-optimal-creatine-protocol-for-strength-brain-and-longevity-darren-candow-phd 2026-06-07 monthly 0.7 https://getupearlier.com/blog/the-perfect-creatine-doses-for-building-muscle-longevity-brain-function-fat-loss 2026-06-07 monthly 0.7 https://getupearlier.com/blog/the-truth-about-creatine-exercise-30-of-people-will-die-from-this-the-healthy-ag 2026-06-07 monthly 0.7 https://getupearlier.com/blog/unedited-real-time-how-make-chatgpt-your-running-coach-5k 2026-06-07 monthly 0.7 https://getupearlier.com/blog/united-airlines-nyc-half-marathon-2026 2026-05-06 monthly 0.7 https://getupearlier.com/blog/what-to-eat-before-a-marathon 2026-07-06 monthly 0.7 https://getupearlier.com/blog/why-drop-sets-incline-dumbbell-presses-dr-mike-israetel 2026-11-09 monthly 0.7 https://getupearlier.com/blog/wraps-are-fake-health-food 2026-07-13 monthly 0.7 https://getupearlier.com/bqp/90-days-out-from-nyc-half 2025-12-14 monthly 0.7 https://getupearlier.com/bqp/bqp-7-14-miles-rain-upper-body-pr 2025-11-22 monthly 0.7 https://getupearlier.com/bqp/durability-block-long-run-deep-squats 2026-01-12 monthly 0.7 https://getupearlier.com/bqp/entry-1 2025-11-08 monthly 0.7 https://getupearlier.com/bqp/entry-14-execution-under-real-conditions 2026-01-19 monthly 0.7 https://getupearlier.com/bqp/entry-15-deep-winter-wrap-up 2026-02-03 monthly 0.7 https://getupearlier.com/bqp/entry-16-hit-a-milestone-225x20 2026-02-10 monthly 0.7 https://getupearlier.com/bqp/entry-17-that-new-york-energy 2026-02-22 monthly 0.7 https://getupearlier.com/bqp/entry-18-2-week-half-marathon-taper 2026-03-01 monthly 0.7 https://getupearlier.com/bqp/entry-19-united-airlines-nyc-half-marathon-bib-pickup 2026-03-19 monthly 0.7 https://getupearlier.com/bqp/entry-2 2025-11-10 monthly 0.7 https://getupearlier.com/bqp/entry-20 2026-03-19 monthly 0.7 https://getupearlier.com/bqp/entry-21 2026-03-20 monthly 0.7 https://getupearlier.com/bqp/entry-22-erie-marathon-presque-isle 2026-04-02 monthly 0.7 https://getupearlier.com/bqp/entry-23-4-month-boston-qualifier-marathon-build 2026-04-26 monthly 0.7 https://getupearlier.com/bqp/entry-24-phase-3-boston-qualifier-build-begins 2026-05-12 monthly 0.7 https://getupearlier.com/bqp/entry-25-1st-long-run-new-build-16-miles-amity-hs 2026-05-17 monthly 0.7 https://getupearlier.com/bqp/entry-26 2026-05-20 monthly 0.7 https://getupearlier.com/bqp/entry-27-grit-18-hilly-miles-milford-bethany 2026-05-24 monthly 0.7 https://getupearlier.com/bqp/entry-28-100-days-out-hard-20-in-the-wind 2026-06-01 monthly 0.7 https://getupearlier.com/bqp/entry-29-intervals-lactate-threshold-speed-work 2026-06-03 monthly 0.7 https://getupearlier.com/bqp/entry-3 2025-11-11 monthly 0.7 https://getupearlier.com/bqp/entry-30-fairfield-half-marathon 2026-06-07 monthly 0.7 https://getupearlier.com/bqp/entry-31-boss-level-summer-long-run 2026-06-13 monthly 0.7 https://getupearlier.com/bqp/entry-32-4x1-mile-intervals 2026-06-17 monthly 0.7 https://getupearlier.com/bqp/entry-33-400g-carbs-22-hilly-miles 2026-06-20 monthly 0.7 https://getupearlier.com/bqp/entry-34-16-miles-erie-pace 2026-06-27 monthly 0.7 https://getupearlier.com/bqp/entry-35-sunrise-recovery-run 2026-06-29 monthly 0.7 https://getupearlier.com/bqp/entry-36-22-miles-erie-effort-july-4th 2026-07-02 monthly 0.7 https://getupearlier.com/bqp/entry-37 2026-07-04 monthly 0.7 https://getupearlier.com/bqp/entry-38 2026-07-06 monthly 0.7 https://getupearlier.com/bqp/entry-39 2026-07-11 monthly 0.7 https://getupearlier.com/bqp/entry-4 2025-11-13 monthly 0.7 https://getupearlier.com/bqp/entry-40 2026-07-24 monthly 0.7 https://getupearlier.com/bqp/entry-41 2026-08-06 monthly 0.7 https://getupearlier.com/bqp/entry-42 2026-08-08 monthly 0.7 https://getupearlier.com/bqp/entry-43 2026-08-15 monthly 0.7 https://getupearlier.com/bqp/entry-44 2026-08-19 monthly 0.7 https://getupearlier.com/bqp/entry-45-the-boston-qualifier-project-lives-on-a-little-bit-longer 2026-09-15 monthly 0.7 https://getupearlier.com/bqp/entry-5 2025-11-15 monthly 0.7 https://getupearlier.com/bqp/entry-6 2025-11-20 monthly 0.7 https://getupearlier.com/bqp/entry-8 2025-11-28 monthly 0.7 https://getupearlier.com/bqp/hit-my-2nd-fastest-half-marathon-speed-solo-winter-gear 2025-12-22 monthly 0.7 https://getupearlier.com/bqp/maintaining-during-deep-freeze 2025-12-12 monthly 0.7 https://getupearlier.com/bqp/travel-cold-and-still-counting 2026-01-04 monthly 0.7 https://getupearlier.com/contact 2026-11-09 monthly 0.7 https://getupearlier.com/goals 2026-04-23 monthly 0.7 https://getupearlier.com/nutrition 2026-04-23 monthly 0.7 https://getupearlier.com/reviews 2026-11-09 monthly 0.7 https://getupearlier.com/team 2026-11-09 monthly 0.7 https://getupearlier.com/tracker 2026-04-23 monthly 0.7 https://getupearlier.com/newsletter 2026-10-21 monthly 0.6 https://getupearlier.com/recipes/banana-ice-cream-sundae-smoothie-cup-vitamix 2026-03-30 monthly 0.6 https://getupearlier.com/recipes/colorful-salad-for-lunch 2025-09-27 monthly 0.6 https://getupearlier.com/recipes/easy-icebox-cake-with-fresh-whipped-cream 2026-08-24 monthly 0.6 https://getupearlier.com/recipes/ground-chicken-breast-quick-goulash 2025-08-29 monthly 0.6 https://getupearlier.com/recipes/ground-chicken-white-sweet-potato-hash 2026-05-07 monthly 0.6 https://getupearlier.com/recipes/heavy-sweat-marathon-long-run-killer-homemade-gatorade-formula 2025-12-19 monthly 0.6 https://getupearlier.com/recipes/homemade-3-ingredient-running-gel-flask 2026-08-12 monthly 0.6 https://getupearlier.com/recipes/homemade-cranberry-sauce 2025-10-02 monthly 0.6 https://getupearlier.com/recipes/light-running-endurance-fuel-cinnamon-raisin-granola-low-fat-high-carb 2025-08-29 monthly 0.6 https://getupearlier.com/recipes/my-60g-protein-carb-replenishing-post-run-recovery-drink 2026-05-01 monthly 0.6 https://getupearlier.com/recipes/my-ultra-light-endurance-granola-for-marathon-carb-loading 2025-09-01 monthly 0.6 https://getupearlier.com/recipes/naturally-sweetened-pure-homemade-rich-chocolate-ice-cream-no-junk-or-filler 2026-06-21 monthly 0.6 https://getupearlier.com/recipes/no-junk-mandarin-banana-creamsicle-smoothie-bowl 2025-11-05 monthly 0.6 https://getupearlier.com/recipes/simple-clean-vanilla-ice-cream-with-five-real-ingredients 2025-11-22 monthly 0.6 https://getupearlier.com/recipes/simple-pumpkin-oat-cookies 2025-09-27 monthly 0.6 https://getupearlier.com/recipes/super-quick-shredded-chicken-wrap-or-nachos-house-favorite 2026-04-03 monthly 0.6 https://getupearlier.com/recipes/ultimate-endurance-fuel-easy-peanut-butter-cinnamon-honey-granola-recipe-full-fat 2025-08-29 monthly 0.6 https://getupearlier.com/recipes/ultra-light-banana-ice-cream-sundae-smoothie-cup-for-marathon-carb-loading-vitamix 2025-09-25 monthly 0.6 https://getupearlier.com/workouts/chest-biceps-finisher-the-ultimate-push-up-workout-body-weight-iron-master-dumbbells 2025-06-12 monthly 0.6 https://getupearlier.com/privacy-policy 2026-04-23 yearly 0.3 https://getupearlier.com/watch/0kjr-O4Dp8E 2024-01-30 https://i.ytimg.com/vi/0kjr-O4Dp8E/maxresdefault.jpg40+ Female 1:41 Dead Hang - Beating Peter Attia's Longevity Challenge @PeterAttiaMD @EricaLeeBakerThis is one of Peter Attia's strength tests as discussed with @hubermanlab in "Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman" (link: https://www.youtube.com/watch?v=jN0pRAqiUJU) My wife Erica @EricaLeeBaker, a seasoned yoga instructor and hybrid trainer, aced her first try at the challenge. She's 45 years old. Peter Attia recommends a dead hang challenge with a duration of 1:30 for women and 2 minutes for men as a benchmark for grip strength and overall physical fitness. This test serves as a measure of muscular endurance and strength, particularly important for health and functionality as we age. The distinction in time reflects differences in average strength capacities between genders. For more detailed information on Peter Attia's recommendations and fitness philosophy, you can visit his website or explore his various publications and podcasts on health and longevity. Grip strength is important as we age for several reasons: Overall Health Indicator: Grip strength is a strong predictor of overall health and longevity. Studies have shown that lower grip strength is associated with increased mortality risk, indicating it's a useful measure of general health status. Functional Independence: A strong grip is essential for daily tasks like opening jars, turning doorknobs, or carrying groceries. As we age, maintaining grip strength is crucial for preserving independence and the ability to perform everyday activities. Muscle Strength and Sarcopenia Prevention: Grip strength reflects broader muscle health. Sarcopenia, the age-related loss of muscle mass and strength, can be mitigated through exercises that include grip strengthening, thereby improving quality of life in older adults. Balance and Fall Prevention: Good grip strength can aid in stabilizing and catching oneself during a slip or fall, which is particularly important for the elderly as it reduces the risk of severe injuries. Correlation with Cognitive Health: Some research suggests a correlation between grip strength and cognitive function. Maintaining physical strength may have positive implications for brain health. Chronic Disease Indicator: Weak grip strength has been linked to higher risks of cardiovascular diseases and can be an early indicator of conditions like diabetes. Maintaining or improving grip strength is thus a key component of a healthy aging process, helping to ensure a higher quality of life, reduced risk of injuries, and overall better health outcomes in older age. "Don't Weaken" -Rogue Fitness Michael Baker www.GetUpEarlier.com #Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition #Longevity @REPfitnesshttps://www.youtube.com/embed/0kjr-O4Dp8E https://getupearlier.com/watch/1cY_0nxGNbc 2025-09-25 https://i.ytimg.com/vi/1cY_0nxGNbc/maxresdefault.jpg225×2 Incline at 50 | 165 lbs | Rebuilding Shoulders | BAR DON’T LIE #strengthtraining225×2 Incline at 50 | 165 lbs The last time I lifted 225 for 2 reps I was 40-50 pounds heavier and 30 years younger. Powerlifter wannabe. In my 20s I lifted heavy all the time, did cardio only in the spring to try and lose weight, and eventually my shoulders failed. Lifting stopped, weight went up, and I had to find an alternate path. That path led me to yoga. Ultimately it brought me back to weights. This time I am approaching it more intelligently. Training while repairing. Taking time to recover properly with nutrition and stretching. Now at 50 years old and 40-50 pounds lighter, I am tapping back into muscle memory and strength. I do not think a barbell bench is for everyone. But lifting heavy things in some way is. Whether barbell, dumbbell, kettlebell, or bodyweight, we all need resistance training to maintain and grow muscle, bone density, and resilience for the long run. Let me help you get strong again (or for the 1st time) https://GetUpEarlier.com or text me direct 203.907.8902https://www.youtube.com/embed/1cY_0nxGNbc https://getupearlier.com/watch/2NOc_trrSP8 2023-05-22 https://i.ytimg.com/vi/2NOc_trrSP8/maxresdefault.jpgChest & Biceps Finisher - The Ultimate Push-up Workout - Body Weight & Iron Master DumbbellsI assembled this upper body pushups & biceps workout based on some of my favorite moves from Shawn T’s Insanity and Tony Horton’s p90x with a biceps intermission inspired by a workout from Sagi Kalev in old “Body Beast” - which I do 1-2x per month and on vacations🔥 Perfect for a home gym, working from home, office, or hotel/travel. In this workout I introduce Iron Master @IronmasterPro adjustable dumbbells as a great addition to my home gym. Just under 20 minutes, 12 total sets of floor work for chest, triceps, shoulders, and back, and 12 total sets of seated dumbbell hammer curls. This video provides a thorough upper body workout concentrating on push-up variants and weightlifting. The exercises are devised to progressively challenge your muscles. Featured moves include: Push-up Jack Plank Jack Push-up Plank Walk Push-up Knees Down Push-up Slow Dive Push-ups Seated Bicep Hammer Curls with Iron Master Dumbbells Timecodes & Key Moments: 0:00:06 - Introduction and workout initiation with Push-Up Jacks 0:00:42 - Discussion on intensity, emphasizing the importance of executing exercises at your comfort level 0:01:18 - Introduction of the second exercise, Plank Jack Push-Up 0:02:32 - Transition to Plank Walk Push-up 0:03:58 - Demonstration of a modified push-up, 'Sissy Push-Ups' 0:05:16 - Switch to an intense slow push-up 0:05:55 - Introduction to Seated Bicep Hammer Curls with Iron Master Dumbbells 0:06:52 - Continuation of the dumbbell exercise, with advice about suitable dumbbells 0:09:38 - Initiation of a second Bicep Curls set, emphasizing the need to maintain symmetry 0:12:39 - Conclusion of Bicep Curls and return to Push-Up Jacks 0:13:30 - Workout conclusion with the final exercise, Slow Dive Push-Up 0:14:53 - Final challenging exercise, the Low Plank Hover Michael Baker I coach and strength train men over 40 in-person in Orange, CT or virtually anywhere. @ https://GetUpEarlier.com #WFH #Strength #Workout #DontWeaken #HomeGym #HealthCoach #ironmasterhttps://www.youtube.com/embed/2NOc_trrSP8 https://getupearlier.com/watch/2UERZbKHZ-Q 2024-12-07 https://i.ytimg.com/vi/2UERZbKHZ-Q/maxresdefault.jpg30 Minute Workout - Strength Training @EricaLeeBaker Chest & ArmsTune in to watch my wife make fun of my new Brooks Glycerin Max running sneakers and give me the finger behind my back 🤣 All while hitting a PR incline dumbbell press of 25lbs x 8!! You can get strength training done in 30 minutes if you're pushing hard enough. Michael Baker Get Up Earlier http://GetUpEarlier.comhttps://www.youtube.com/embed/2UERZbKHZ-Q https://getupearlier.com/watch/7QdCkiHJ3Po 2024-09-07 https://i.ytimg.com/vi/7QdCkiHJ3Po/maxresdefault.jpgNYC Marathon Hybrid Training: 700 Air Squats in a Row, New PR, Workout Included #marathontrainingBefore I began marathon training and before transitioning to hybrid training, I was focused on running and weightlifting. I did barbell squats, but not with the goal of improving my running or increasing run time-just for leg strength and as a throwback to my powerlifting days. Eventually, I introduced air squats, which became a key part of my routine. My hybrid training journey truly began after seeing a challenge on the YouTube channel “ThatsGoodMoney.” @thatsgoodmoney The challenge had me doing 25 pushups and 25 air squats every minute for 10 minutes, totaling 250 reps: https://youtu.be/vEBIXlnmAd0?si=xGtVDtFcR_aOb9A5 That challenge opened my eyes to the potential of bodyweight exercises and freed me from the belief that all training had to be done in a gym with weights. For 20 years, my running was limited to no more than 2 miles, but this challenge inspired me to develop my own system blending calisthenics, strength, and endurance training, which has been crucial for my NYC Marathon preparation. I learned the term "Hybrid Training" from Nick Bare @nickbarefitness, who has also been a significant inspiration for endurance training. Over time, I’ve evolved into what I call a hybrid trainer, combining air squats, barbell squats, hill sprints, running, upper body strength training, and flexibility training into a balanced routine. I often think back to my military basic training days, where nearly all the conditioning came from calisthenics, running, and stretching. Now, I use these different methods to not only build strength and endurance but also to enhance my overall fitness in ways that traditional running or weightlifting alone couldn’t provide. Most recently, I hit a new personal record of 700 air squats in a row. This is a key part of my NYC Marathon training, and I explain exactly how and why I do this in my workout breakdown. Pushing through these types of challenges builds mental resilience, strengthens key muscle groups, and improves my running efficiency-giving me the solid foundation needed to perform at my best on race day. For Beginners Progression on a Walk: While walking, stop every 0.25 or 0.5 miles to perform 5-10 air squats. This method breaks up the walk and adds lower body strength work in small, manageable doses. For beginners, it’s an easy way to start building strength without feeling overwhelmed. Over time, increase the reps or decrease the distance between stops to challenge yourself further. This active interval training will help condition your legs and steadily improve your stamina. Progression: Gradually increase your reps or reduce rest time each week. Start with smaller goals, like 20 air squats in total, and work toward larger sets. The ultimate aim is to build up to 50+ air squats in a single set as you progress. Incorporating air squats during your walk not only strengthens your lower body but also adds a cardio element, boosting endurance and overall fitness. Key Moments: 00:00:00 - Introduction 00:00:44 - Strength for Distance Running 00:01:10 - Workout Details 00:02:03 - Key Benefits Overview 00:03:45 - Cardiovascular Endurance and Calorie Burn 00:04:50 - Mental Resilience and PR Adaptation 00:06:39 - Start of Calisthenics Training 00:07:56 - Breaking Through Plateaus 00:10:04 - Adding Hill Sprints 00:11:28 - Recovery Techniques 00:19:05 - Mental Aspect of Endurance Michael Baker https://GetUpEarlier.com Strength Training and Nutrition Coaching #Squat #AirSquat #NYCMarathon #tcsnycmarathon #Run #Lift #Hike #Yogahttps://www.youtube.com/embed/7QdCkiHJ3Po https://getupearlier.com/watch/A6o0u4qvu8Y 2024-11-11 https://i.ytimg.com/vi/A6o0u4qvu8Y/maxresdefault.jpgTCS New York City Marathon 2024What a blast! This video is for anyone who ran the NYC Marathon and wants to relive the sounds and energy of each phase-or for anyone curious about what this iconic race feels like from a runner’s perspective. Join me for an 8-minute recap of my first marathon on November 3, 2...https://www.youtube.com/embed/A6o0u4qvu8Y https://getupearlier.com/watch/cIyMao0rzRs 2026-06-06 https://i.ytimg.com/vi/cIyMao0rzRs/maxresdefault.jpgAge 51 yoga circus tricks? Slow and controlled #Yoga #Core #strengthLow squat to Crow. Crow to tripod headstand. Back to Crow. All held with control. This took me 15 years to execute! The limiter used to be core strength. Not tricks. Practice! 🤓https://www.youtube.com/embed/cIyMao0rzRs https://getupearlier.com/watch/dnAMQMf9HuU 2023-10-16 https://i.ytimg.com/vi/dnAMQMf9HuU/maxresdefault.jpg2 Minute Squat Hold - Peter Attia Longevity Strength Test for Over 40 Years Old - Attia's ruleThis is one of Peter Attia's strength tests discussed in "Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman" (link: https://www.youtube.com/watch?v=jN0pRAqiUJU). Think now about getting out of a chair unassisted when you're 85. I know that's weird but remember at 50 you're as far away from 70 as you are 30. Yep. My personal tip is to add a squat hold 1-3 times during any walk or hike to incorporate a bit of strength training into your low-intensity cardio routine. I usually start with the longest hold first, and my capacity decreases as I do more holds during the walk or hike. I also regularly engage in heavy barbell squats, extended sets of air squats, hill sprints, and running. Interestingly, I began doing these exercises during yoga about 15 years ago, even though they weren't recognized as longevity exercises at the time. But it became clear rather quickly that these holds and similar exercises had significant benefits. Give it a try now! More @ https://GetUpEarlier.com #Strenth @hubermanlab @PeterAttiaMD #Lift #Run #Hike #HealthCoach #StrengthTraininghttps://www.youtube.com/embed/dnAMQMf9HuU https://getupearlier.com/watch/do62cHWg8Kg 2025-07-09 https://i.ytimg.com/vi/do62cHWg8Kg/maxresdefault.jpgProgressive Overload - Just hit 110s again for the first time since my early 20s @IronmasterProI’ve been building back up to this for several years. Progressive overload only works if you can keep increasing the load over time, and that’s exactly why Ironmaster dumbbells @IronmasterPro have been essential. My set goes up to 110 lbs, and I’m adding the extension to hit 120 lbs soon. They allow for micro-loading with 1.25, 2.5, and 5 lb add-on kits, which is critical once you're dealing with elevated weights where 5 to 10 lb jumps can stall progress. That level of precision makes it possible to keep pushing forward. I just hit 110s again for the first time since my early 20s. This principle applies to any form of physical work: strength, endurance, mobility. The body only improves by being pushed just beyond what it is used to. It adapts to what you consistently ask of it. From a space and cost standpoint, it’s a no-brainer. A full commercial rack from 75 to 120 lbs in small increments would eat up an entire wall and cost $4,000 to $5,000. Instead, Ironmasters give me compact, scalable access to heavy lifts with none of the compromise. Ironmaster adjustable dumbbells: https://www.ironmaster.com/products/quick-lock-adjustable-dumbbells-75-original/ Ironmaster heavy handle kit: https://www.ironmaster.com/products/heavy-handle-plate-kit/ Spare weight as cheap as I could get it: https://www.ironmaster.com/products/weight-kit-57-5-lbs-for-qlkb/ Long screws for 90+ lbs: https://www.ironmaster.com/products/quick-lock-dumbbell-locking-screw-add/ Michael Baker Strength & Nutrition coaching 40+ https://GetUpEarlier.com https://WebMBD.com Digital Marketing Pro On-Demandhttps://www.youtube.com/embed/do62cHWg8Kg https://getupearlier.com/watch/euBZr-mSOTs 2025-04-11 https://i.ytimg.com/vi/euBZr-mSOTs/maxresdefault.jpgMy Favorite Supplement to Improve Focus & PerformanceThis is my favorite supplement to improve mental clarity and performance... If you truly want to thrive, make meat and organs the center of your diet. This is why I created Lineage Provisions. Giving you real foods in the most convenient way. Check us out: http://lineageprovisions.com/psmdyt In this clip, I discuss the recent addition to my health regimen, which has greatly impacted my mental clarity and performance... I strongly believe diet is the biggest lever you can pull to heal and improve your health... It's always meat / organs / fruit / honey / raw dairy. This is an ANIMAL-BASED diet, and I believe this is the most optimal diet for humans on the planet... Check out my ANIMAL-BASED CALCULATOR here: https://www.paulsaladinomd.co/ab-guide#calculator Watch the full video here: https://youtu.be/EqAIpV-4gYo?si=YRmGtzS5tqqSWhau Follow me on social media: Instagram: https://www.instagram.com/paulsaladinomd Tik Tok: https://www.tiktok.com/paulsaladinomd2 Twitter: https://twitter.com/paulsaladinomd Send a message to the team: info@paulsaladinomd.co ‌ Disclaimer: Dr. Paul Saladino received his medical degree from the University of Arizona Medical School. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Saladino is a licensed physician in California, but he no longer practices in any state and does not see patients so he can focus on educating people as a full time activity. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Saladino and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.https://www.youtube.com/embed/euBZr-mSOTs https://getupearlier.com/watch/F2Hp0UvAXcw 2023-11-21 https://i.ytimg.com/vi/F2Hp0UvAXcw/maxresdefault.jpgMe vs Broly Gainz: 200 Push ups 200 Squats in 10 Minutes Challenge @thatsgoodmoney @BrolyGainz007I've been dialed into @thatsgoodmoney for years now. Changed my perspective on a lot of things especially calisthenics. The challenge is to do 20 push ups and 20 squats on the minute every minute for 10 minutes. I wanted to go head to head with Broly Gainz @BrolyGainz007 and see just how fast and strong he is. All I can say is I think he may be a machine. But for me, at 49 years old, I'm happy to even keep up and be able to do this plus some bonus rounds. Those last few rounds, especially the bonus rounds after 200, were roasting my upper body whereas it seemed he gained more strength! If you want to try something new go do this challenge but start with 50. 5 pushups, 5 squats per minute over 10 minutes. Move it up over time. This is my go to workout when I'm on vacation or away from equipment. I've even incorporated this into long hikes where I do hill sprints and sets of 50-150 squats every .5 miles over 5-10 miles. Sometimes pushups. Sometimes all of them. GET AT IT! #Calisthenics #Hike #LIft #Run #Yoga #BrolyGainz #ThatsGoodMoneyhttps://www.youtube.com/embed/F2Hp0UvAXcw https://getupearlier.com/watch/ffgpqk5hZBE 2025-03-06 https://i.ytimg.com/vi/ffgpqk5hZBE/maxresdefault.jpgThe Truth About Creatine & Exercise! 30% Of People Will Die From This! The Healthy Ageing DoctorCould you be losing bone strength without realising it? Dr Vonda Wright breaks down the importance of bone health and its impact on osteoporosis, Alzheimer’s, and longevity Dr Vonda Wright is an orthopaedic sports medicine surgeon and expert on active aging and mobility. She is the author of 44 research publications and of books such as, ‘Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond’. In this conversation, Dr Vonda and Steven discuss topics such as, the truth about creatine for women, the early signs of arthritis, how running doesn’t build muscle, and the secret cause of Alzheimer's. 00:00 Intro 02:03 Vonda's Mission to Help People Live a Longer, Stronger Life 03:59 How Much of Vonda's Work Crosses Into the Cognitive Realm? 06:03 Training the Brain Like a Muscle 07:14 What Is Precision Longevity? 09:24 How Does the Body Change in Different Seasons of Life? 11:17 Why Do Men's Bones Maintain Their Density Longer Than Women's? 12:08 Is Loss of Bone Density Inevitable for Women? 13:51 Why Bone Health Is Crucial for Overall Health 19:47 How Do Bones Release Substances Into the Body? 21:52 What's Making Your Bones Fragile? 25:39 Importance of Impact Sports for Bone Health 26:42 How to Care for Bone Health During Pregnancy and Breastfeeding 27:47 What Is the Bone-Brain Axis? 29:20 What Is the Critical Decade for Bone Health? 34:04 What Is Osteoporosis? 35:31 How Many Americans Over 50 Have Osteopenia? 36:48 Early Warning Signs of Osteoporosis 37:44 Smoking vs. Bone Health 38:28 Is There a Link Between Alzheimer's and Bone Health? 39:09 Alzheimer's Disease in Vonda's Family 40:57 Would Vonda Choose an Able Body or an Able Brain? 41:52 Prediabetes 46:12 Diet for Good Cognitive Performance 48:11 The Perfect Diet for Vonda 49:22 Ads 50:28 Strong Muscles and Bones as Keys to Longevity 50:48 You're Never Too Old to Build Strength 53:28 Workout Strategies for Building Muscle 55:26 Higher or Lower Weights: What's Best for Building Muscle? 56:46 Why Is Muscle Critical for Longevity? 59:50 Nutrients for Muscle Preservation 01:03:06 How to Find Motivation to Take Responsibility for Your Health 01:03:57 Vitamin D: Crucial for Bone Health 01:04:28 How to Prevent Injury While Running 01:11:45 Ads 01:13:52 Why Should People Avoid Obesity as They Age? 01:15:44 Strategies to Promote Motivation 01:18:32 Myths About Menopause 01:21:22 Link Between Menopause and Bone Density 01:22:40 The Musculoskeletal Syndrome of Menopause 01:27:49 What Causes Arthritis? 01:29:09 Is HRT a Remedy for Musculoskeletal Symptoms of Menopause? 01:30:18 Why Is Back Pain on the Rise? 01:32:55 Back Pain Prevention 01:34:21 Study: Age-Related Decline in Performance Among Elite Senior Athletes 01:36:16 New Book: *Unbreakable* 01:38:42 Link Between Menopause, Diabetes, and Alzheimer's 01:39:50 The Importance of Men Knowing About Menopause 01:41:36 How Do You Know When To Stop? Follow Dr Vonda: Instagram - https://g2ul0.app.link/PgWdlIghuRb Website - https://g2ul0.app.link/fUepAxlhuRb Podcast - https://g2ul0.app.link/0MRGecrhuRb You can purchase Dr Vonda’s book, ‘Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond’, here: https://g2ul0.app.link/pldFkf4guRb Research Document: https://stevenbartlett.com/wp-content/uploads/2025/03/DOAC-Vonda-Wright-Independent-research-further-reading.pdf My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook You can purchase the The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb Get your hands on the Diary Of A CEO Conversation Cards here: https://bit.ly/conversationcards-youtube Follow me: https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Vanta - https://vanta.com/steven ZOE - https://zoe.com PerfectTed - https://www.perfectted.com with code STEVEN40 for 40% off"https://www.youtube.com/embed/ffgpqk5hZBE https://getupearlier.com/watch/fReqRE_hwjE 2024-11-17 https://i.ytimg.com/vi/fReqRE_hwjE/maxresdefault.jpgLIVE Strength Training My Wife - Air Squats, Arms - 30 Minute WorkoutJoin my 30-minute strength training session, where I work with Erica, age 46, 110 lbs, and 5'1", as she prepares to start barbell squats by beginning with air squats. We focus on arms and include two dedicated sets of incline dumbbell presses to rebuild her shoulder strength as it continues to heal. Despite what many women fear, lifting weights didn’t turn Erica into the Incredible Hulk, make her bulky, or cause any injuries. Women often approach strength training differently than men, gravitating toward cardio, yoga, or machines. But the truth is, strength training is essential for maintaining muscle, strengthening bones, and promoting overall health as we age to ward off frailty. Think about it-what can you do today to ensure you’ll be able to carry your grandkids, lift groceries, open jars, or sit and stand unassisted in the future? It’s an important investment in yourself, no matter if you’re in your 30s, 40s, 50s, or older. Join me in training and learn how to build strength.https://www.youtube.com/embed/fReqRE_hwjE https://getupearlier.com/watch/hhbi9DZ7QJs 2024-12-19 https://i.ytimg.com/vi/hhbi9DZ7QJs/maxresdefault.jpgUnedited in Real Time: How to Make ChatGPT Your Running Coach for a 5K, Half, or Full Marathon #RunI demo how to take a single prompt and turn it into a full hands-on guide with ChatGPT to create a running program that takes a client from a 45-minute 5K to a 30-minute 5K in 4 months. This is a great insight for anyone looking to run their first 5K, half marathon, or marathon-or for someone chasing a new PR. #Run #Coach #Marathon #AI #ChatGPThttps://www.youtube.com/embed/hhbi9DZ7QJs https://getupearlier.com/watch/Ho7_wrS6Lb8 2025-04-09 https://i.ytimg.com/vi/Ho7_wrS6Lb8/maxresdefault.jpgCreatine Expert Reveals Why 5g Isn't Enough (and how 25g combats sleep loss)Creatine is widely recognized for its muscle-enhancing effects, but emerging science reveals its powerful role in protecting and optimizing brain health-especially under conditions of cognitive stress, aging, and sleep deprivation. While conventional supplementation advice suggests taking around 5 grams per day, compelling new research indicates that higher doses (up to 25 grams daily) can significantly offset cognitive impairment due to sleep loss, fatigue, and metabolic stress. In this clip, Dr. Rhonda Patrick and Dr. Darren Candow discuss: • Why stressed brains benefit most from creatine supplementation • Why brain aging accelerates demand for creatine • Why 10g per day might be the optimal creatine dose • How high-dose creatine immediately boosts cognition when sleep-deprived Watch the full deep-dive episode on creatine here: https://www.youtube.com/watch?v=ICsO-EHI_vM Read the detailed summary of the full episode with studies: https://www.foundmyfitness.com/episodes/darren-candow Read the FoundMyFitness creatine topic page: https://www.foundmyfitness.com/topics/creatine Pair creatine with proven protocols for maximal exercise performance-grab your free training guide at https://howtotrainguide.com/https://www.youtube.com/embed/Ho7_wrS6Lb8 https://getupearlier.com/watch/ICsO-EHI_vM 2025-03-31 https://i.ytimg.com/vi/ICsO-EHI_vM/maxresdefault.jpgThe Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhDCreatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10-25 grams) could unlock additional therapeutic effects. Amplify creatine’s muscle- and brain-boosting benefits with science-backed training strategies-download your free guide at https://howtotrainguide.com/ CHAPTERS: 00:00:00 Introduction 00:00:56 What makes creatine effective for exercise performance? 00:04:23 The loss of explosive power with aging 00:05:59 How creatine speeds up recovery between sets 00:08:36 Two ways creatine boosts muscle strength 00:10:34 Why creatine might not speed typical weight-training recovery 00:13:01 Anti-catabolic effects 00:13:38 Why do men and women respond differently? 00:15:12 Dietary creatine vs. supplementation 00:15:59 Is creatine supplementation necessary-or optional? 00:17:27 Why plant-based may benefit most 00:18:38 Should creatine dosage change with age? 00:19:23 Loading vs. daily dosing 00:22:20 Why 5 grams might not be enough-other tissues 00:24:11 Can creatine prevent bone loss-even without weight training? 00:24:32 How creatine supports osteoblast activity 00:26:13 Preventing hip fractures with creatine 00:28:55 Creatine vs. bisphosphonates 00:32:43 Why creatine isn’t just for weightlifters 00:35:14 Why stressed brains benefit most 00:37:19 Why brain aging accelerates demand 00:40:16 Why 10g per day might be the optimal dose 00:42:07 Why creatine counteracts sleep deprivation 00:45:16 Before vs. after concussion 00:47:39 Should dosage be adjusted by weight? 00:49:01 Does creatine improve sleep on training days? 00:52:22 Creatine for Alzheimer’s and Parkinson’s-does the science hold up? 00:53:55 Can creatine help with depression and anxiety? 00:57:12 The role of creatine and glutamine in preventing respiratory illness 00:59:28 Why creatine may enhance endothelial health and circulation 01:00:52 Creatine’s role in cardiometabolic health 01:02:33 When does loading actually make sense? 01:03:38 Creatine’s dual role-preserving muscle and enhancing recovery after injury 01:06:33 Is creatine effective without exercise? 01:08:49 Why creatine might improve male fertility 01:10:45 Is it safe for children? 01:14:09 Creatine supplementation during pregnancy 01:15:41 Could creatine boost motor skills in kids? 01:16:21 Creatine monohydrate vs. the rest 01:21:03 How to avoid digestive issues with creatine supplementation 01:23:44 Does timing matter-and should you cycle it? 01:25:20 Should you take creatine every day-or only workout days? 01:26:05 Why caffeine might blunt the effects 01:29:09 Does creatine increase body fat-or is that a myth? 01:29:56 Preventing cramps (the hydration myth) 01:31:21 Understanding the creatinine confusion-why creatine won’t damage your kidneys 01:33:47 Why creatine is linked (wrongly?) to baldness 01:37:10 Debunking myths-sleep, cancer, urination 01:40:27 How creatine affects homocysteine levels 01:43:20 Creatine and protein-the ideal post-workout pair? 01:46:14 How to pick the best creatine supplement 01:48:34 What to know about micronized creatine Darren's response to recent headlines claiming creatine supplements are "worthless": https://www.youtube.com/watch?v=FnPcRKQkNSo *Darren Candow, PhD* X: https://x.com/darrencandow Instagram: https://www.instagram.com/dr.darrencandow/ Publications: https://scholar.google.com/citations?user=iUYFaeoAAAAJ *EPISODE LINKS* Show notes & transcript: https://www.foundmyfitness.com/episodes/darren-candow *PODCAST INFO* Apple Podcasts: https://podcasts.apple.com/us/podcast/100-the-optimal-creatine-protocol-for-strength-brain/id818198322?i=1000701575835 Spotify: https://open.spotify.com/episode/2SpduwrFUMDyelmtGt53iV?si=HKP-FYsvR1GXmOTNIiohFg *SUPPORT MY MISSION* Get access to 120+ episodes of my private podcast ("The Aliquot") when you become a FoundMyFitness Premium Member: https://www.foundmyfitness.com/crowdsponsor #creatinehttps://www.youtube.com/embed/ICsO-EHI_vM https://getupearlier.com/watch/JB0SHwAFoAc 2023-12-17 https://i.ytimg.com/vi/JB0SHwAFoAc/maxresdefault.jpgHow to break a plateau: Do something that sucks every day - David Goggins Inspiration #DavidGogginsCall it motivation, inspiration or just a swift kick in the ass. David Goggins is one of the people I hear in my head when I need a push. In this video I go to 250 air squats in a row, a new PR for me at 49 years old. My previous PR was 200: https://www.youtube.com/watch?v=tcMBgUBkjXs David Goggins is one of the many bright lights I discovered through the Joe Rogan podcast @joerogan @hubermanlab @FoundMyFitness @PeterAttiaMD When I started doing air squats years ago I could barely do sets of 25. Doing these in the woods along with hill sprints, hiking and pushups is one of my favorite forms of exercise and movement. The next day aka "Day After Legs" I'll do a good leg recovery yoga sequence. I made one here: 20 Yoga Stretches for Runners & Lifters - 30 Min - Recovery Yoga For Me https://youtu.be/0RphoyK8HhU?si=-l56wRL641GtjozQ #Run #Hike #Lift #Yoga #menswellness Michael Baker GetUpEarlier.com Just a #wfh digital marketing dad in the burbs being inspired (and hopefully do some inspiring myself)https://www.youtube.com/embed/JB0SHwAFoAc https://getupearlier.com/watch/mmbgCfrvWrc 2025-01-24 https://i.ytimg.com/vi/mmbgCfrvWrc/maxresdefault.jpgStretching Hamstrings: Personal Trainer vs. Yoga Teacher (we're both right!)Stretching Hamstrings from the perspective of a personal trainer and a yoga teacher: Full demos and breakdowns for runners, sitters, and anyone over 40 with tight hamstrings. At the end of the day, we're both on the same page about these stretches/poses. Hope this helps everyone! Poses/stretches we go over: Pyramid Pose Half Split Wide-Legged Forward Fold Seated Forward Bend with Strap Hands and Knees to Half Split Gate Pose Variant #Run #Lift #Hike #Yoga #Nutrition #Strengthhttps://www.youtube.com/embed/mmbgCfrvWrc https://getupearlier.com/watch/NrOWdX_3y5w 2024-07-17 https://i.ytimg.com/vi/NrOWdX_3y5w/maxresdefault.jpg"I Don't Have Time to Work Out"? Get Up Earlier! #1 Life Hack for Workouts and Self ImprovementHave you ever said, "I don't have time to work out," and just quit working out? With this simple and effective life hack, GET UP EARLIER, you can create time for exercise and personal growth. In this video, I discuss the importance of getting up earlier, reframing your daily routine, and starting a healthy cycle to avoid nighttime temptations and break bad habits. I share insights on finding energy and time, understanding weight gain, and the benefits of early morning exercise. With consistent effort and small changes, you can achieve long-term health and fitness benefits. Key Moments: 00:00:00 - Get Up Earlier 00:00:13 - Maximizing Early Morning Hours 00:00:36 - Quit the Gym 00:01:12 - Starting a Healthy Cycle 00:01:59 - Avoiding Nighttime Temptations 00:02:46 - Shaking the Demons 00:03:38 - Understanding Weight Gain 00:04:24 - Benefits of Early Exercise 00:05:14 - Reframing Your Daily Routine 00:06:24 - Long-Term Changes and Benefits Michael Baker e-RYT Yoga Teacher, CHC, 25 Year #WFH Digital Pro Actively training for the NYC Marathon & "Centenarian Decathlon" www.GetUpEarlier.com www.MichaelBakerDigital.com #Run #Lift #Hike #Yoga #MarathonTraining #StrengthTraining #RunningGoals #NYCMarathonhttps://www.youtube.com/embed/NrOWdX_3y5w https://getupearlier.com/watch/O3VZoCJDFDw 2025-02-15 https://i.ytimg.com/vi/O3VZoCJDFDw/maxresdefault.jpgI’ve been max dosing creatine for 6 months but did not expect this…One of the most studied supplements on the planet is Creatine. It's the supplement I recommend 99% of people to take, but many are still unsure about it. Some think it's a steroid, while others think it will make them go bald. Join 385,000 high performers on my newsletter (free): https://www.dango.co/newsletter2 High Performance Sleep Protocol (free): dango.ck.page/sleepreport --- Paid Courses & Programs --- Lean Body 90: https://www.dango.co/lean-body-90 Join The Lean Body Mastery Coaching Program: https://www.dango.co/privatecoaching 6 Minute Superhuman: https://www.danfounder.com/6-minute-superhuman --- More Content --- The High Performance Journal - the written version of this video: --- Socials --- https://www.instagram.com/danfounder/ https://x.com/FitFounder https://www.linkedin.com/in/danfounder/ --- Chapters --- 0:00 - Introduction and overview of creatine 0:35 - Personal experience with max dosing (15g per day) 1:07 - Common misconceptions about creatine 1:37 - What is creatine? Scientific explanation 2:07 - Safety considerations and who should avoid creatine 2:34 - Benefits of taking creatine 3:06 - Athletic performance benefits and ATP production 3:34 - Muscle mass benefits and protein absorption 4:05 - Cognitive function benefits 4:31 - Cardiovascular system benefits 5:27 - Side effects and potential risks 5:57 - Weight gain from water retention 6:22 - Gastrointestinal issues and loading phase 6:50 - Muscle cramping considerations 7:19 - How to choose a creatine brand 7:46 - Different types of creatine supplements 8:16 - Recommended brands (Naked Creatine and Crea Pure) 9:10 - How to take creatine properly 10:04 - Personal experience with max dosing (15g) 11:03 - Effects on muscle size and performance 11:30 - Cognitive benefits and lifestyle changes 11:59 - Cardiovascular fitness improvements 12:30 - Daily supplementation routine 13:37 - Recovery benefits at age 43 14:06 - Science of protein absorption and individual responses 14:34 - Final thoughts on creatine supplementation References Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. Int J Sport Nutr Exerc Metab. 2000 Dec;10(4):452-63. doi: 10.1123/ijsnem.10.4.452. PMID: 11099372. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 2014 Jun;46(6):1194-203. doi: 10.1249/MSS.0000000000000220. PMID: 24576864. Gordji-Nejad A, Matusch A, Kleedörfer S, Jayeshkumar Patel H, Drzezga A, Elmenhorst D, Binkofski F, Bauer A. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024 Feb 28;14(1):4937. doi: 10.1038/s41598-024-54249-9. PMID: 38418482; PMCID: PMC10902318. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. PMID: 39070254; PMCID: PMC11275561. Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):443-60. doi: 10.1123/ijsnem.14.4.443. Erratum in: Int J Sport Nutr Exerc Metab. 2017 Feb;27(1):96. doi: 10.1123/ijsnem.2017.27.1.96. PMID: 15467102. Balestrino M. Role of Creatine in the Heart: Health and Disease. Nutrients. 2021 Apr 7;13(4):1215. doi: 10.3390/nu13041215. PMID: 33917009; PMCID: PMC8067763. Xiao Y, Luo M, Luo H, Wang J. Creatine for Parkinson's disease. Cochrane Database Syst Rev. 2014 Jun 17;2014(6):CD009646. doi: 10.1002/14651858.CD009646.pub2. PMID: 24934384; PMCID: PMC10196714. Gualano B, Roschel H, Lancha AH Jr, Brightbill CE, Rawson ES. In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2012 Aug;43(2):519-29. doi: 10.1007/s00726-011-1132-7. Epub 2011 Nov 19. PMID: 22101980.https://www.youtube.com/embed/O3VZoCJDFDw https://getupearlier.com/watch/oQu5RBpaM_Y 2024-12-11 https://i.ytimg.com/vi/oQu5RBpaM_Y/maxresdefault.jpgRelieve Lower Back Pain Fast: 2 Simple Moves You Need to Try!Today I want to show you 2 quick and easy ways to relieve tension in your sore lower back using cheap props you can get on Amazon. One by rolling it out and one with a static hold. Both super easy to get into if you have full mobility. The Chirp Wheel: ($40) https://amzn.to/4gtvBoe Yoga Block: ($10) https://amzn.to/3Bq2yDo https://GetUpEarlier.com Certified personal trainer, running, nutrition, and accountability coach, and yoga teacher Orange, CT or Virtual Anywhere #Run #Lift #Hike #Yoga #Nutrition #Strengthhttps://www.youtube.com/embed/oQu5RBpaM_Y https://getupearlier.com/watch/PFg16I_iJyA 2024-07-02 https://i.ytimg.com/vi/PFg16I_iJyA/maxresdefault.jpgBusting Creatine Myths: Separating Fact From FictionGet started on your fitness Journey without fads or gimmicks with our NEW Ultimate Beginner Bundle! https://rpstrength.com/pages/ultimate-beginner-bundle?utm_source=YT&utm_medium=bio&utm_campaign=RP_YT The ALL NEW RP Hypertrophy App: https://rp.app/hypertrophy/code/RP_YOUTUBE?utm_source=youtube&utm_medium=description&utm_campaign=RP_YT Become an RP channel member and get instant access to over 200 videos of exclusive in-depth training and advanced science content! ➡️https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg/join 0:00 What creatine helps with 2:36 Creatine Source 4:04 The Dose 5:05 Front Loading 6:08 The Timing 8:06 Creatine and Health 11:01 Time Off? 12:15 Water Weight 13:20 Stomach Issues 14:20 Outrohttps://www.youtube.com/embed/PFg16I_iJyA https://getupearlier.com/watch/q37ARYnRDGc 2023-02-22 https://i.ytimg.com/vi/q37ARYnRDGc/maxresdefault.jpgDr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest SeriesIn this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. #HubermanLab #Nutrition #Science Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-hu.berman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Andy Galpin Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php Website: https://www.andygalpin.com Twitter: https://twitter.com/drandygalpin Instagram: https://instagram.com/drandygalpin YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw Articles Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults: https://bit.ly/3Ev36pU Other Resources Examine: https://examine.com Absolute Rest: https://www.absoluterest.com Reveri: https://www.reveri.com Timestamps 00:00:00 Nutrition & Supplementation 00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase 00:16:51 Momentous, Levels, LMNT 00:20:31 Dehydration, Overhydration, Night Urination 00:35:37 Tool: Hydration, Caffeine & Electrolytes 00:41:22 Tool: Sweating, Salt & Performance 00:48:57 AG1 (Athletic Greens) 00:49:49 Galpin Equation for Hydration & Exercise, Focus 00:55:28 Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt 01:10:58 Electrolytes, Carbohydrates & Exercise 01:15:44 InsideTracker 01:16:47 Training Fasted versus Fed, Caffeine, Carbohydrate Timing 01:25:13 Caffeine & Endurance 01:31:20 Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics 01:35:43 Rhodiola, Cortisol & Fatigue 01:39:55 Tool: Supplement Formulations 01:47:31 Supplements, Dependency & Root Cause; Foundational Behaviors 01:57:44 Acute vs. Chronic Effects, Supplements & Gut Microbiome 02:02:33 Tool: Sleep Environment, Absolute Rest 02:11:03 Tools: Sleep & Disturbances, Inositol 02:20:03 Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements 02:26:33 Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins 02:39:27 Intermittent Fasting, Training & Keto Diets; GABA 02:43:39 Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” 02:47:23 Garlic; Tart Cherry Extract; Examine.com 02:51:50 Fitness Testing, Training Programs; Exercise Recovery 03:04:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.https://www.youtube.com/embed/q37ARYnRDGc https://getupearlier.com/watch/tcMBgUBkjXs 2023-11-28 https://i.ytimg.com/vi/tcMBgUBkjXs/maxresdefault.jpgBreaking a Plateau listening to Joe Rogan "Fear of Discomfort" - 200 Air Squats in a row! @joeroganI heard this highly motivational Joe Rogan clip when I was in a darker place of my life many years back. 40+lbs overweight, drinking too much, moving too little, letting things slip. It helped get me moving again. I hope it does the same for you. In this video I do 200 air squats in a row, a personal best for me at almost 49 years old. 7:30am, 30ish degrees, in the woods rather than some gym. I went on to do about 1000 air squats, 20 hill sprints and a 6 mile hike over about 2 hours this day. But when I began this type of workout it looked more like 100 air squats over 2 miles with 1 or 2 sprints. It's when I realized I didn't need a gym or facility to get it in. I just needed to reframe my time and my perception of exercise. Start by doing a set of 10 air squats every .5 miles on a walk. Move up from there. The next day do this yoga class I designed specifically for soreness after leg day: https://youtu.be/0RphoyK8HhU?si=LiwZvglNJTdEzn9S If you can't get into a squat work into it by doing this: https://youtu.be/xeRTzv0_06w?si=mp8ieX_VCrzZtfdA I have been battling this for years and plan to hit 1000 squats in a row one day. If you need help getting unstuck, getting moving even if it's just a few times, I will be happy to coach you through it. Hit me: 1-on-1 training in-person Orange, CT or Virtual Anywhere https://getupearlier.com/ Strength, Flexibility, Wellness 40+ by Michael Baker #Squat #Run #Lift #Hike #Yoga #Calisthenicshttps://www.youtube.com/embed/tcMBgUBkjXs https://getupearlier.com/watch/UK1GfkX12gY 2026-07-08 https://img.youtube.com/vi/UK1GfkX12gY/maxresdefault.jpgProtein Sparing Modified Fast (PSMF)Rapid fat loss with maximal muscle preservation. A powerful optimization tool for active adults who want to get leaner without breaking their training.https://www.youtube.com/embed/UK1GfkX12gY https://getupearlier.com/watch/vEBIXlnmAd0 2024-01-20 https://i.ytimg.com/vi/vEBIXlnmAd0/maxresdefault.jpgMe vs Goku Pump - 200 Pushups 200 Squats in 10 minutes challenge 💪 Whose form is better? @gokupumpNot bad for an almost 50 year old digital nerd 🤓 yoga teacher from CT 💪 These dudes are machines and truly help motivate me to use my body weight for exercise more than ever. Here's the takeaway from this challenge: Start by doing 5 pushups and 5 squats on the minute and build up from there. You can do this anywhere you need a workout. No equipment! Add this in to a hike. Add this into a walk. Add this at the end of a weight workout. Follow all of these guys: @BrolyGainz007 @V3GANSW0L3 @gokupump @thatsgoodmoney @BARNATURALS Michael Baker e-RYT Male Yoga Teacher, CHC www.GetUpEarlier.com #Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition #calesthenics #challengehttps://www.youtube.com/embed/vEBIXlnmAd0 https://getupearlier.com/watch/WA4gli04zUg 2024-10-22 https://i.ytimg.com/vi/WA4gli04zUg/maxresdefault.jpgMy wife @EricaLeeBaker challenged me to a high plank hold. She's a strong little sucker! #Lift #YogaHow many minutes can you hold it? Try along with us! I want to note that this was post-workout for both of us, but she hit me with the challenge and so I had to accept it! Next time out, we'll both go into it fresh and see how that affects time. It's great to do challenges like this sometimes. For more visit my workout challenge playlist here: https://www.youtube.com/playlist?list=PLZzJuB3poYxCkeC9dYFggu9p5X7C-DGjf #Workout #Challenge #Plank #motivation #strength Michael Baker Personal Training & Nutrition Coaching @GetUpEarlier https://GetUpEarlier.comhttps://www.youtube.com/embed/WA4gli04zUg https://getupearlier.com/watch/wJRsaaSrbnQ 2024-02-28 https://i.ytimg.com/vi/wJRsaaSrbnQ/maxresdefault.jpgBring Sally Up David Goggins Pushup Challenge Follow Along + 100 Rep Set - Work From Home WorkoutI have been working on this Bring Sally Up Challenge for about 2 months now. My first time out totally underestimating how hard it was. I got 1 "round" in before tanking. Now I'm at 3 rounds. David Goggins was the 1st person I saw do it and this is the video I watched that inspired me to try it. I consider a round when the music holds you in low plank for an extended period of time. Before the form police come knockin I'm working on going lower and for longer sets. I mean I work at it hard probably 3x per week now. One thing I found I can do to extend the set rather than just stop is dropping to my knees to continue the set. I will complete it soon! 00:00:00 Intro / Rules 00:01:12 Bring Sally Up Challenge 00:04:46 100 Rep set add on This is a log of my daily training: https://learn.getupearlier.com/t/mikeb-workout-log Ask me anything, I’m happy to help if I can. I am training for life or as Peter Attia @PeterAttiaMD calls it the "centenarian decathlon". Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old. Michael Baker e-RYT Male Yoga Teacher, CHC, 25 Year #WFH Digital Pro Actively training for the Centenarian Decathlon www.GetUpEarlier.com #Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition #davidgogginshttps://www.youtube.com/embed/wJRsaaSrbnQ https://getupearlier.com/watch/WqRQ8iyFBHs 2024-02-07 https://i.ytimg.com/vi/WqRQ8iyFBHs/maxresdefault.jpgReal Demo: IronMaster Adjustable Dumbbells 100lb DROP - Long Screws & Heavy Handles @IronmasterProIn this video, I demonstrate a necessary hard drop test using 100lb #ironmaster Adjustable Dumbbells. Sometimes, you just have to drop weights. The setup includes the base 75lb IronMaster Adjustable Dumbbells, a 15lb Heavy Handles add-on, long screws, and additional weights purchased locally to achieve a total weight of 100lbs. I have been HAMMERING these dumbbells for over a year. This clip was taken from this full workout video: https://www.youtube.com/watch?v=rpBPQ_oI8yk&t=1369s Check out my real-life experience with IronMaster Adjustable Dumbbells, where I hit a personal record that I'm really proud of. In this video, I'm showing how these dumbbells have been a game-changer for me, allowing me to gradually increase my lifting game until I was able to lift and then drop (out of necessity) 100-pound weights without ANY damage. Achieving this at 49 proves that it's never too late to smash your goals with the right equipment. Back in my 20s, I was all about heavy lifting, but life got in the way, and it wasn't until my 40s, especially during the COVID lockdown, that I got back into strength training seriously. The IronMaster dumbbells were a key part of this comeback. They let me work up through the weights in my own time, in my own space, without needing a garage full of different weights. Whether I'm pushing past 80 pounds or targeting the 110s, these dumbbells have shown they're tough, versatile, and perfect for anyone looking to lift heavy at home. They've been central to hitting new personal bests and staying motivated, showing that muscle really does have memory. Key Moments: 00:00:00 Re-introduction of heavy weights during COVID-19 with big goofy adjustables to using IronMaster adjustable dumbbells. 00:00:28 85lb set using heavy handles. 00:00:59 Light drop with 85. Discussion on the durability of IronMaster Dumbbells compared to other brands with cheap/flimsy plastic parts, like Nuobell 00:01:23 My love hate relationship with using and adjusting weights 00:01:43 Demonstrating the use of long pins and heavy handles for extending weight beyond 90 pounds. 00:01:50 How long does it take to change weight on an Ironmaster Adjustable Dumbbell? Timed 80lb short screw to 100lb long screw weight adjustment 00:03:56 Personal reflection on lifting heavy weights at an older age and the importance of preparation and mindset. 00:05:16 THE DROP! Real-time demonstration of lifting and dropping 100-pound dumbbells, highlighting the durability of IronMaster Dumbbells when dropped hard. 00:06:18 Achieving a personal record with the IronMaster Dumbbells and showcasing their reliability and ease of use. Michael Baker e-RYT Male Yoga Teacher, CHC www.GetUpEarlier.com #ironmaster #Run #Lift #Hike #Yoga #Strength #Flexibility #Nutritionhttps://www.youtube.com/embed/WqRQ8iyFBHs https://getupearlier.com/watch/WtmoYob5_0g 2023-12-25 https://i.ytimg.com/vi/WtmoYob5_0g/maxresdefault.jpg10 Minute Upper Body & Core Yoga Flow to TOOL - 10,000 Days (Wings Pt 2) @TOOLmusic​10-minute yoga flow sequence set to TOOL's "10,000 Days (Wings Pt 2)". Focused on strengthening and stretching the upper body and core, this flow is perfect for those looking to enhance their physical fitness and mental focus. TOOL @TOOLmusic is great accompanying music for deep powerful yoga and workout sessions. Key Moments: 00:00:00 - Opening and Breathing: Initiate the class at the back of your mat, engaging in a mindful 5-second breathing pattern. 00:00:14 - Neck and Arm Warm-Up: Start with circular head and neck movements, progressing to arm exercises and a forward bend for hamstring engagement. 00:00:53 - Tabletop to Leg Stretches: Transition into tabletop pose, alternating leg extensions to warm up the body. 00:01:31 - Core and Balance: Introduce coordinated arm and leg movements to activate the core and improve balance. 00:02:02 - Dynamic Plank Series: Engage in a series of plank variations, awakening the core and upper body muscles. 00:03:00 - High Plank Challenges: Experiment with lifting one foot at a time in high plank, enhancing balance and strength. 00:03:11 - Child's Pose for Relaxation: Briefly enter child's pose to release tension and relax the upper body. 00:03:23 - Side Core Strengthening: Perform side planks for deep core engagement and side muscle strengthening. 00:04:23 - Hip Flexibility: Focus on stretches that target the hips for improved flexibility. 00:04:25 - High Plank and Knee-to-Elbow: Incorporate core-strengthening knee-to-elbow movements in a high plank position. 00:05:02 - Push-Up and Plank Flow: Alternate between push-ups and plank, with a focus on controlled movements. 00:06:00 - Superman Pose: Activate the back muscles with the Superman pose, crucial for a strong upper body. 00:07:02 - Shoulder Stretching: Engage in dynamic shoulder stretches, essential for upper body flexibility. 00:07:29 - Down Dog and Plank Transitions: Seamlessly move between down dog and plank, focusing on smooth transitions. 00:08:26 - Forearm Down Dog: Prepare for handstand practice with forearm down dog, activating the shoulders. 00:09:45 - Relaxation and Reflection: Transition to lying on your back, embracing relaxation and acknowledging the intensity of the workout. 00:10:24 - Core and Shoulder Engagement: Perform arm circles and core exercises to maintain joint mobility and strength. 00:11:15 - Savasana: Conclude the session in savasana, focusing on deep, rhythmic breathing for relaxation. Michael Baker RYT Yoga Teacher, CHC, CPT www.GetUpEarlier.com #Run #Lift #Hike #Yoga #Strength #Flexibility #Nutritionhttps://www.youtube.com/embed/WtmoYob5_0g https://getupearlier.com/watch/WUBbmE94Or0 2024-05-31 https://i.ytimg.com/vi/WUBbmE94Or0/maxresdefault.jpgNYC Marathon Training: Why I alternate between my home gym, the road & sweaty, dirty trail runsJoin me as I share my 14-year journey in the woods trail running, hiking, rucking, pushups, squats, and how it enhances my NYC Marathon training. From the privacy of the woods to the intense physical and mental challenges, discover how trail running and other outdoor workouts can transform your fitness routine. Whether you're sprinting uphill, doing pushups, air squats, or simply soaking in the natural beauty, there's something truly special about exercising in nature. Tune in and see why I encourage you to leave the gym behind and embrace the great outdoors as part of your marathon training. Key Moments: 00:00:00 - Introduction to Trail Running and Outdoor Workouts "Running trails is a really cool thing to do. I've been doing it for probably 14 years now." 00:00:20 - Privacy and Psychotic Workouts "I like to take that kind of like next level psychotic, dirty, sweaty thing that I do and sometimes bring it out into the woods." 00:00:42 - The Challenges of Trail Running "You have to be mindful of every step... the downhill runs are crazy because you really have to pay attention to every single step." 00:01:03 - Cognitive Benefits of Trail Running and Hiking "It's actually quite awesome to not just be stuck on the same plan, the same path, and kind of have a mindless thing going." 00:01:21 - Embracing Nature and Weather "While you're out there getting this amazing workout, you're getting fresh air and some sunlight and it's just great." 00:01:59 - Why You Should Quit the Gym "It's just another reason why I can say, quit the gym because you can go out there in the woods and get a much better workout." NYC Marathon 2024 Training: I am keeping a daily training log of my 2024 NYC Marathon Training here: https://learn.getupearlier.com/t/nyc-marathon-2024-training-diet-log-tips-and-information-april-1-nov-3-tcsnycmarathon/149 I am also there to answer any questions or help in any way. This is video one of a lengthy series, stay tuned and good luck with the running! Ultimately, I am training for life or as Peter Attia @PeterAttiaMD calls it the "centenarian decathlon". Every day, working toward a goal of enhancing and maintaining strength, muscle mass, endurance, mobility and flexibility to be a kick-ass 85+ year old. Michael Baker e-RYT Yoga Teacher, CHC, 25 Year #WFH Digital Pro Actively training for the NYC Marathon & "Centenarian Decathlon" www.GetUpEarlier.com www.MichaelBakerDigital.com #Run #Lift #Hike #Yoga #Strength #Flexibility #Nutrition #nycmarathon #tcsnycmarathonhttps://www.youtube.com/embed/WUBbmE94Or0 https://getupearlier.com/watch/XuOU4rnq1p4 2025-05-05 https://i.ytimg.com/vi/XuOU4rnq1p4/maxresdefault.jpgWhy Drop Sets on Incline Dumbbell Presses - Dr. Mike Israetel approved? @RenaissancePeriodizationAll I’m trying to do is give good advice to people over 40 with limited time who want real strength and muscle. I train mostly beginners and I’m a big believer in both compound lifts and drop sets to get the most out of limited training time. As a digital professional anchored to a chair most of the day, when it's time to train I make sure to maximize every minute with focused, efficient, compound work. In this video I walk through exactly how I run a drop set on incline dumbbell presses, going from heavy to light, pushing to failure, and making sure to get that deep stretch Dr. Mike Israetel has drilled into my head. Key Moments: 00:00:03 - Why I use drop sets with myself and clients to maximize time and effort 00:00:46 - Using compound lifts to hit multiple muscle groups efficiently 00:01:21 - Running a 3-stage drop set: 100s to 80s to 50s with focus on stretch 00:02:23 - Treating the final set like both a deep stretch and burnout 00:03:26 - No spotter? Drop sets give you solo forced reps, followed by deficit pushups and pullovers Michael Baker Strength Trainer & Nutrition Coach https://GetUpEarlier.com Digital Marketing Pro On-Demand https://WebMBD.com #Run #Lift #Hike #Yogahttps://www.youtube.com/embed/XuOU4rnq1p4 https://getupearlier.com/watch/Z5R3DZGBIzo 2025-06-06 https://i.ytimg.com/vi/Z5R3DZGBIzo/maxresdefault.jpgHit a new strength PR of 100lbs dumbbells x 8 reps | 50 years old 5' 7" 165lbs @IronmasterProHit a new strength PR of 100lbs dumbbells x 8 reps. The last rep took around 10 SECONDS of not giving up. That last rep and the negative (eccentric) did the trick. I followed this with one more working set of 100 x 5. Male 50 years old 5' 7" 165lbs I'm doing the same thing for my strength training clients at their precise levels. No gimmicks just smart compound movements with iron or bodyweight at an elevated intensity. Week after week. However. If you want to get back at it and don't need a trainer I highly recommend Ironmaster adjustable dumbbells. From around COVID time through now I was able to elevate back to this. I would never have gotten every heavy dumbbell from 75-120lbs so I would have never elevated past the old 50lb dumbbells I had for 20+ years. If space is an issue and you want to lift heavy (70+lbs) this solves the problem. 3+ years of constant use and dropping as needed. Indestructible! My set can go as high as 105lbs. I'm about to graduate to the 120's. $1200 or so all in. But you can get going with the 75lb kit around $700 and build it up over time. If you get real lucky you can find it on Facebook Marketplace. (there are tons of racks and benches there at all times) Ironmaster adjustable dumbbells: https://www.ironmaster.com/products/quick-lock-adjustable-dumbbells-75-original/ Ironmaster heavy handle kit: https://www.ironmaster.com/products/heavy-handle-plate-kit/ Spare weight as cheap as I could get it: https://www.ironmaster.com/products/weight-kit-57-5-lbs-for-qlkb/ Long screws for 90+ lbs: https://www.ironmaster.com/products/quick-lock-dumbbell-locking-screw-add/ https://GetUpEarlier.comhttps://www.youtube.com/embed/Z5R3DZGBIzo https://getupearlier.com/watch/ZGDEb8jXtuM 2024-06-28 https://i.ytimg.com/vi/ZGDEb8jXtuM/maxresdefault.jpgThe Perfect Creatine Doses for Building Muscle, Longevity, Brain Function & Fat Loss | Dr. CandowUse Code THOMAS for 50% off Hiya: https://www.hiyahealth.com/thomas How Much Creatine is Enough for Specific Goals | Dr. Darren Candow Follow Dr. Candow on Instagram: https://www.instagram.com/dr.darrencandow/ This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. Click HERE to Subscribe: https://www.youtube.com/c/ThomasDeLauerOfficial?sub_confirmation=1 Please check out the new Shorts channel, DeLauer Clips and Workouts, here: https://www.youtube.com/channel/UCQPQImPsw74KhO0Zy2-leyA/videos Please Subscribe to my Email Newsletter Here: https://www.thomasdelauer.com/life-optimization-tactics/ Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer Timestamps ⏱ 0:00 - Intro 0:27 - 50% off Hiya 1:19 - Different Forms of Creatine 4:07 - Dosing Creatine 5:54 - How Much Creatine for Exercise Intensity 8:07 - Creatine & Inflammation 10:07 - Creatine & Muscle Protein Loss 10:45 - How Quickly Does Creatine Work? 12:23 - Best Time of Day to Take Creatine 13:44 - Maximum Dose of Creatine (for muscle, brain & bone health) 15:24 - Dosing to Reduce Water Retention 16:01 - Creatine in Coffee (interaction with caffeine) 17:36 - Creatine Dose for Women 18:28 - Summationhttps://www.youtube.com/embed/ZGDEb8jXtuM