WHAT THE FLOCK ARE FODMAPS?!?!

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A little toot here, a little toot there….

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Man, I just started to eat more healthy food & I’m rootin’ & tootin’ all over!

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I hear this all the time & everyone is so quick to blame it on the increase in lean animal protein intake!  All the damn time!  Chances are it has nothing to do with the protein.

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Guess what…You may actually have an issue with FODMAPs!  What the FLOCK are FODMAPs.

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I’ve been there…I am actually there now!  The bloating, the gas, the rootin’ & tootin’

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Here’s the thing.  Rootin’ & Tootin’ all the time is not fun & not comfortable.  For anyone that has suffered from this…they know…it’s no joke.

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FODMAPs are short-chain carbs that are rapidly fermented and can be poorly absorbed.

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*Fermentable = Meaning rapidly fermented

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*Oligosaccharides = Sugar found in wheat, rye, onions, garlic, legumes and lentils

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*Disaccharides = Lactose = Cows Milk & Cows Milk Products

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*Monosaccharides = Fructose = All fruit
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*Polyols = Sorbitol, mannitol; found in some fruits and veggies and also added as artificial sweeteners

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Follow and save my posts over the next few days as we enter into 2020!  I will be reviewing FODMAPs.  Some will probably surprise you a ton & may help you a ton!

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Seriously, digestion is huge & if you can start to get your digestion working for you, instead of rootin’ & tootin’…against you.  Both you and your family/friends will be so happy!  🙂

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #digestions #FODMAP #lowfodmap #nutrition #IBS

EMPOWERU: MEN ONLINE TRAINING GROUP

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How do you plan to head into 2020?

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Are you interested in laying the foundation for shredding body fat and gaining lean muscle mass?

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MEN!  I am going to be opening registration to my 8 week EmpowerU: Men Online Group Coaching!

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This group will be open to only 10 Men.  Registration will open on 1/20/20

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EmpowerU: Men Online Group will begin Feb 3 thru March 9th!  A 8 Week Program to power into 2020 LEAN & STRONG.

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EmpowerU: Men Online Group Coaching includes:

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An 18 page EmpowerU MEN Packet outlining items to eliminate to optimize testosterone production.

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My signature 8-week Circuit Shred to Optimize Strength Training:

*Circuit Shred strength programming & coaching via my platform/app on exercise.com (you      will get the entire program for the 8 weeks and lifetime access to the program.)

*Proven to reduce body fat & gain lean muscle mass

*5 Days of training per week for 8 Weeks

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Nutrition Template to Optimize Fat Loss &  Lean Muscle Gains

  • A macronutrient science-based approach to support testosterone production, strength training, recovery, injury reduction and prevention.
  • This template will be based off your current weight and goals.  It will be a template for you to follow.  Guidance as to making modifications to the template will be given, if asked in the weekly calls.

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8 Weekly 60-minute web Calls via ZOOM to Discuss Training & Nutrition Challenges, Action Items to overcome challenges & achieve Success

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Access to Private Facebook Group for support from other members & once a week support from Eric.  Live Facebook events will happen as well & will give helpful tips for success in training, nutrition, and testosterone optimization.

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A Welcome Packet to give you the direction, accountability & support that you need.

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Click HERE to receive 2 free online coaching sessions!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

METABOLIC BURN: Save this POST!

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Yesterday I hit up this barn burning of a Conditioning & Strength Training session.

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I work on One Loaded Movement & back it up with a challenging Bodyweight Movement.

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This way I can work on strength training & conditioning in the same session.  Put on muscle & work on burning  body fat.  This beats hours on the treadmill any day!

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Here is how it broke down.

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Set a timer for 30/30 work intervals followed by 1 min of rest.  30s of a weighted movement = choose a weight you know you can hit at least 10 reps…then 30s of a BW weight movement…then 1 min of rest.

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I did the following for 4 complete rounds!  A 40 min training session!

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RFESS Right–>Jumping Jacks–>Rest

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RFESS Left–>Running in Place–>Rest

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Sumo DL–>Skier Jumps–>Rest

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Push-ups w/Band–>Squat Thrusts–Rest

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Double KB Front Squats–>Mountain Climbers–>Rest

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Guys…I am getting things set now for the next round of my signature online group training to begin in January.

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Are you looking to  kick up your training a notch this coming 2020?  Do you want to burn fat and gain lean muscle mass…and learn how to keep it off?  PLUS have coaching to optimize your testosterone?
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Want to see what its like to attend an online coaching session w/ me?  FOR FREE?  On me?

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I have weekly coaching sessions with my current group on Tuesdays at 4:00pm PST

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Click HERE & sign up to attend 2 free coaching sessions w me! –> Click HERE

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You can see first hand what its like to work w/ me.

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PS…Don’t forget to SAVE this POST for a great workout!

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For complete details on my Online Coaching Programs–>> Click HERE

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells

WHERE IT HURTS…

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Take a peek at this cool picture depicting where people feel the most intense area of pain.

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Where being Fascia, Muscle, or Subcutis.

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Fascia is in the middle and most intense, second is Subcutis on top, & last is the Muscle on the bottom.

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I won’t get into the details of the study.  The point is that the most sensitive area of pain perception lies in the fascia, not the muscle!

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The Fascia is so important in so many aspects of the body.

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Do you have pain that does not seem to go away?  Maybe the treatment should be geared toward your fascia?  But does your healthcare provider understand fascia treatment & management?  Ummm?

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Save this post!  It helps to understand pain and where it might be coming from!

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PS, if the person treating you says that bruising and bleeding is needed for healing properties.  This is actually false.  Studies have proven that causing bleeding in fascial treatment actually slows the formation of new tissue.

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #fascia #softtissuetreatment

BACK AT IT!

BACK AT IT!

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So, I took a little break from my favorite exercise!  The rear foot elevated split squat(RFESS)!  Seriously I know….

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But, yesterday I came back at it strong!  It felt so great to be back training this awesome movement.  Most of you know I love this movement.

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Yesterday I worked up to double 32kg(140.8lbs).  A 32kg in each hand, staying tall & staying strong.  It was great!

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I firmly believe this movement can help everyone.  You just have to be dialed into your body & listening for the signs of how the load is effecting you.

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Side track from my legs and look at the activation happening in my shoulders!  Want to build strong shoulders….hold double 32kg in each hand while you do RFESS for 30s R/30s L!!

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This is also stability training.  Get that shitty BOSU outta here and give this a try.  You better believe I am developing full body stability!

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This movement is a staple in my online training group.  In my online training group I also coach guys clients up on the movement…even if they can’t do it.  I give options to get you to the RFESS.

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Are you interested in seeing how my online coaching sessions run?

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I am inviting you to attend!  I am inviting you to attend 2 of my online line coaching sessions on me!  Complimentary…on me…FREE!  Click HERE for the invite!

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In these coaching sessions we discuss hormone optimization, epigenetics, nutrition, and training.  We also dial into the specific needs of any of the individuals.

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The sessions last 60 mins and happen on Tues @ 4pm PST.

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CLICK HERE sign up link is all set up to invite you to my Coaching sessions via ZOOM.

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #circuittraining #kettlebells #squats

CRAWLING WELL = SQUATING WELL

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Did you know that having the ability to crawl well can & will  increase your ability to squat well?

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Yup, working on ground based crawling in my experiences helps squatting better than any band assisted corrective drill.

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Other carry over effects=a better Over Head Press, a better Deadlift, & generally building a bullet proof torso, shoulders & hips!

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I generally set a timer for 30/30 intervals & let it run for 5 minutes.  I will alternate between crawling(leopard and bear) & rocking, or just crawling for straight up 5 mins.

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Have you ever tried to leopard & bear crawl like me in the video for 5 mins?

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Rocking or Crawling either leopard / baby/ bear is one of my go to’s following soft tissue work on any part of the body.

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Using these ground based movements I can help the client put an appropriate load on the tissue to help re-enforce the soft tissue work done.

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Are you looking for help with any area of your body?  I have 20 years of experience!

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I am now offering IN-PERSON services in the Las Vegas area!

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Link in my HERE for more information!

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Also save this post to give crawling a try…or if you find you need some help in an area of your body & want to hit me up!

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#ericgahan #muscle #strengthtraining #rehabilitation #testosterone #hormones #strong #fit #fitness #crawling #kettlebells #squats

KETTLEBELL CRUSHER

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Day 3 of the KB Crusher program I am following had me performing Double Kettlebell OH Presses & Deadlifts!

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For the OH Presses I worked up to Double 32kg(140.8lbs) for a Ladder of 1,2,3.

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For Deadlifts I performed a solid set of 3 following each OH press ladder.  My last set seen here is 305lbs for 3.  This is super solid for me.

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My DL needs work, but it always does.  I am excited to see where I am at the end of the programming.

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You can see in the video I am moving a bit slow w/ the DL & my face is surprised when I finish.  I was pleasantly surprised when I pulled 305 for 3 and it felt fairly easy.  I am excited to grease this groove for the next few weeks.

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Are you looking for help programming strength with kettlebells and the barbell?

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The 2 ultimate strength building tools!

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Check out my offerings for Online Coaching HERE.  I can help you build sustainable strength!  With 20 years of experience I can help all levels.  Read my BIO HERE

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Link HERE To On-Line Offerings

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells #deadlift #press

1H SWINGS & SIDE PLANKS

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Yesterday I posted about 2H Swings & Planks.

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Today’s special sauce is 1H Swings & Side Planks!  Again, So simple & So effective!

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Set a timer: 15s Swing(5R;L)/ 15s transition/ 15s Side Plank Repeats/15s transition…REPEAT…REPEAT…REPEAT! Just remember to alternate R&L with the side plank.

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I did this for 20 rounds with a 24kg #kettlebell.

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I working to build a better 1H Swing…I know…this will do the trick!

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Side note…you’ll see me do some head nods…I’m always doing a self check to make sure I’m not tense in the area away from the plank.

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I can’t wait to see what I’m working with at the end of my program.  Kettlebell Crusher!  You can still get this program for 20% off!!  Link HERE👊🏻💪🏻🤙🏻

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So Simple, so effective!

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Give it a shot…Let me know how it goes!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

SWING & PLANKS

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So simple & So effective!

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Set a timer: 15s Swing/ 15s transition/ 15s High to Low Plank Repeats/15s transition…REPEAT…REPEAT…REPEAT!

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Yesterday, I did this for 20 rounds with a 30kg #kettlebell.

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So Simple, so effective!

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Give it a shot…Let me know how it goes!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

KETTLEBELL CRUSHER: Lets Train Together!

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To close out this awesome 2019 year, I am going to be following our signature KETTLEBELL CRUSHER PROGRAM!

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I want any & everyone to follow the program with me!

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From now until 11/18/19 you can purchase the Kettlebell Crusher Program for 20% off!

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Use the code: KBCrusher20

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Link HERE!

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The Kettlebell Crusher program is an 8-week program, that includes four 60-minute workouts per week – that’s a total of 32 workouts!

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Program is appropriate for intermediate to expert level kettlebell training enthusiasts and coaches.

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You will have access to our online Facebook group to review your training & receive coaching from me as WE progress together through he program!

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Lets do this!  Train with me in our exclusive group and follow this kick ass program!

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Use the Code: KBCrusher20

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Link HERE to the program to purchase!

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#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #circuit #fatloss #kettlebells

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