What’s up guys it’s chris heria welcome To the vlog today i’m going to be Showing you how to start eating healthy And hopefully with this information we Can change a whole bunch of people’s Lives all around the world but before we Get into that i want to show you how we Can work out our whole entire body super Fast with this workout routine let’s Head downstairs [Music] All right so we’re downstairs at the Tennis court a perfect place to start Our workout routine for today with Today’s workout routine we’re going to Be working out all the muscles in our Body with just three exercises making This routine super effective when you’re Short on time now the best thing about Calisthenics is that you’re training With your body weight and if your body Weight is your gym then you can take Your gym everywhere and that’s why we’re Able to work out outside and downstairs Today without needing to bring around Heavy equipment or being forced to go to The gym and that’s my favorite training Style so that there’s no excuses to Always get a great workout allowing you To get in great shape and be able to Work out anytime anywhere without having To rely on anything and that’s one of The best ways to stay in shape be able To consistently train so with that said

Let’s get right into this workout Routine now the first exercise is going To be burpees and you’ve heard me say it Before it’s one of the best exercises And a great exercise to start with Because it brings up your heart rate and Warms up all the muscles within your Body and if you’re doing burpees on a Weekly basis then you should already be Seeing drastic improvements in your Performance as it is a lazy killer as Well as improvements in your Cardiovascular endurance and physique so Let’s start this routine with 10 burpees Now if you’re a beginner just doing this Exercise alone for sets can be a full Body workout routine we’re working every Muscle in our body from our chest Shoulders arms legs and core and even Your back throughout portions of the Movement all while improving your Endurance so whether you’re a beginner Or not you should definitely be Incorporating the burpee as well as the Other two exercises that i’m right about To show you into your workout regimen as They’re not only going to give you a Fast effective whole body workout but Will also drastically improve your Fitness capabilities All right there we have the burpees now Moving on to the next exercise we’re Going to emphasize more on our lower Body we’re going to be going for pistol

Squats let’s go for 10 on each leg Now for anyone out there having Difficulty with the pistol squat you can Always do them assisted by coming down Sitting in a chair and standing back up You can also do as many pistol squats as You can first and then go into assisted Pistol squats doing it in a drop set Formation that’s going to be a lot more Beneficial for you [Music] So [Music] All right now there we have the pistol Squat isolating each limb it’s going to Be a killer for your legs your core and Even your back and moving on to the last Exercise There’s gonna be a special one we’re Going for 90 degree handstand push-ups With burpees we focused on our entire Body with pistol squats we emphasized Mainly on our lower body now with this Last exercise we’re going to emphasize Mainly on our upper body giving us a Complete full body workout working all The muscles in our body with just three Exercises three special very demanding Exercises that are gonna guarantee you Gains so with that said let’s get right Into it we’re gonna go ahead and max This one out [Music] Foreign

[Music] There we have the 90 degree handstand Push-ups that’s definitely a tough one So there’s going to be some people out There that won’t be able to do this That’s no problem i have a progression That’s going to simulate the same Movement path and muscle activation as The actual 90-degree handstand push-up And if you do this one enough times You’ll eventually build up enough Strength to do the real 90-degree and The progression to the 90-degree Handstand push-up is going to be pseudo To pipe press push-ups with this Progression we’re going to be able to Simulate the 90 degree handstand push-up But without using all of our body weight Making it more manageable but still Engaging heavy on our shoulders our arms Core and even our back i’ve already Worked out all the muscles within my Body in under 10 minutes and for a Routine that’s only three exercises long For me personally i would like to get in At least six to seven rounds of high Quality reps for each exercise but Regardless even one round of this is Gonna give you a whole body workout and If you do this for just three rounds You’re gonna see major improvements Throughout all your training just from a Workout that can be shorter than 20 Minutes so i’m gonna do this for a

Couple more rounds and then we’re gonna Head upstairs i’m gonna show you how to Start eating healthy to pair with your Training to really start getting in the Best shape of your life now don’t forget To get this workout as well as all my Personal workout programs with specific Goals in mind like getting shredded and Burning fat simultaneously with minimal To no equipment make sure you download The heria pro app in the app store we Just released the brand new update looks Like a brand new app and to get full Access to all the routines make sure you Become a member on heriapro.com alright Now i’m going to finish my workout and I’ll see you guys upstairs [Music] All right now we’re in my kitchen and This next segment is for everyone out There that’s tried to start eating Healthy and failed or for people that Just don’t know how in my opinion this Is going to be the best way to start Eating healthy and to stay on track Making it easy to adapt and maintain This new healthy eating lifestyle now The very first thing you need to do when You’ve decided to start eating healthy Is to identify all the healthy and Nutritious foods that you love and enjoy It’s going to be a lot easier if you’re Eating the things that you like versus Taking on a new diet or someone else’s

Meal plan when you don’t like the food That you’re eating that’s not gonna last So the first thing is to make a list of Those things that you like so here you Can see what i personally love to eat We’re gonna start with our proteins i Love chicken breast i love shrimp i love Salmon and i also love red meat every Now and then i don’t eat it too much but I definitely have it at least once every Two weeks and this specific cut is a top Sirloin filet i chose that because it’s The leanest cut for red meat now there’s Other things you can eat for protein as Well especially if you’re vegan or Vegetarian but these are the things i Personally like to eat so it’s going to Be easier for me to consume this food And help me to stay on track and Maintain my healthy eating habits now Let’s move on to the vegetables which Also will have protein and other Nutrients as well we’re gonna start off With asparagus i love asparagus i love Broccoli i love spinach i love bok choy And of course there’s other vegetables i Like as well i don’t eat as often like Corn avocado and even potato but Something i do eat more often than Potato is sweet potato and here are some Of the grains that i eat as well whole Wheat spaghetti pasta Quinoa And we have some rice right here but

These are all the ingredients that i eat On a regular basis so now that we have That down the second step is to know What your goal is and determine how much Your caloric intake will be depending on Your goals you can be eating all healthy Food but if you’re under eating or Overeating according to your goals you May never reach them and as you start Your fitness journey your goals may Change and that’s why it’s important to Know how many calories you’re actually Eating throughout each day using myself As an example my goal is to stay around 175. personally i feel like i’m at my Prime at that weight and if i do add on More weight a lot of the other body Weight exercises that i do they get a Bit more difficult so 175 that’s always My goal to stay at that weight so Depending on my training my physique and How much i weigh that’s going to Determine my caloric intake from time to Time if i’m under my desired weight i’ll Be on a caloric surplus which means Eating more than my average caloric Intake but remember you don’t want to Overdo it and go way over your caloric Surplus i would just be about 300 Calories over my average intake and that Goes for the same if you’re trying to Lose weight meaning i’ll be eating Around 300 calories less than my average Caloric intake and that’s why you want

To stick to the leeway of around 300 Calories if you’re eating way too much You’re gonna be gaining fat and if You’re eating way too little you may be Losing muscle all right so once you’ve Determined how much your caloric intake Will be depending on your goals the next Step is to plan when you’re going to eat Your meals doing this it’s going to be Easier to stay on track and avoid eating Other unhealthy and unnecessary food or Bad snacking in between meals it will Also help you stay on track with your Diet because you already know what You’re going to eat and how much giving You a way higher chance of success using Myself as an example i like to train First thing as soon as i wake up doing Some type of training for at least 30 Minutes after that i’ll get started with Work and then around 2 to 3 p.m that’s When i’m going to eat my first meal After my second meal will be around 6 to 7 p.m then i’ll do a real workout and Then my last meal will be around 10 O’clock and each meal is gonna be around 900 calories that’s how i personally do It there’s also other things i do like Carb cycling i also generally fast until 2 pm but i’ll save all that for another Video the last thing i want to leave you Guys with is how you cook this food Because that’s super important as well You could be eating all this healthy

Food by ruining it completely by the way That you cook it adding in a whole bunch Of extra condiments with sugar or frying It in fatty oils this is gonna add Hundreds of more calories that you did Not already account for and possibly Kill the nutrients from the vegetables So make sure that you’re cooking your Food as clean as possible and preferably Grill it or even bake it for it to be Most healthy and try not to add any Sugar at all as far as cooking the food There are so many ways to make this Delicious like sauteing spinach but i’ll Show you how to do that in another video If you guys need help counting your Calories because you’re not sure how Many calories accounts for each item There’s so many calorie calculators out There that you can google you can find Them on the app store and they’ll be Able to help you track and calculate Exactly how many calories you’re eating With each meal every single day another Thing you want to make sure that you’re Doing is drinking lots of water it’s Zero calories and it’s going to flush Out all the impurities and toxins within Your body as well as keeping you Hydrated and if you want to stay Hydrated on the go you can always pick Up one of the heria water flasks at Chrisheria.com take your water with you Everywhere keep it cool or keep it hot

And save the world from harmful plastic Water bottles and following these three Basic steps you should be able to start Eating healthy and most importantly Stick to it and if you haven’t already Been doing this this is going to take Your training to a whole new level People think eating healthy sucks and Feels bad but your body actually feels Amazing when you’ve been eating healthy Because you’re giving your body the Proper fuel the proper way that’s going To supply your body with nutrients to Not only help you grow your muscles and Get shredded but also allowing you to Perform way harder reaching your maximum Potential in the shortest amount of time Possible and that’s why you need to Couple healthy eating with smart Training to get the maximum best results And with that said this is going to wrap It up for today’s video and just like You need to plan out your eating you Need to plan out your workouts too and If you have planned out perfectly Structured workout program with specific Goals in mind like getting shredded and Building solid lean muscle in the Fastest most efficient amount of time Then definitely download my heria pro App in the app store or google play Store to get the workouts like we just Did today as well as full access to all My workout programs that are going to

Have you not just looking strong Actually being strong and make sure you Go to hairierpro.com to become a member And get full access to all my workout Programs so if you enjoyed the video Then please smash that like button leave A comment down below let me know what You want the next video to be about and Definitely share this video with a Friend that’s trying to start eating Healthy and make sure you subscribe if You haven’t already because i post every Single thursday 2 p.m usa eastern time And if you comment within 30 minutes of Any upload you always have a chance to Win some free harry apparel now for more Of my content during the week make sure You’re following me on instagram almost Every single post i always do some type Of giveaway so if you want to be a part Of that then make sure you’re following Me on ig and for everyone that loves the Music and the videos make sure you’re Following me on soundcloud that’s Soundcloud.com Chris heria i’m going to be posting all My latest tracks there and lastly before I go we have some brand new items in the Area shop like the harriet massage gun For everyone out there training hard you Need to take your recovery to the next Level so do that with the harriet Massage gun they’re sleek they’re silent And they’re powerful rejuvenating and

Recovering your body to get you back to Training hard each day pick one up at Chrishairy.com and with that said i’ll See you guys next thursday 2 p.m usa Eastern time mad love peace out [Music] [Music] Smash that like button guys

– You’ve probably noticed by now That most of my recipes are veggie heavy And prioritize fresh, Wholesome ingredients
except for my deserts And that’s because after
four autoimmune diagnosis, I’ve learned how to really nourish my body With simple, anti-inflammatory foods. So what exactly are
anti-inflammatory foods? They’re just ones that
have been well-studied To reduce inflammation in the body. They are the items that
nutritionists and doctors all agree That we need to get more of Because not only do they
reduce inflammation, But they have a whole heck Of a lot of other health benefits as well. In today’s video I’ll share
eight anti-inflammatory foods That I eat every week and
give you a few different Recipe ideas but remember
that you can always find The full, printable recipe on my website. All right, let’s dive in. Berries, whether they’re
blueberries, strawberries, Raspberries or blackberries All contain antioxidants
known as anthocyanins And it’s the anthocyanins
that give berries Their vibrant, blue,
purple, and redish color. While all fruits are generally
high in antioxidants, Berries really are the super stars Because they have so many
different chemical compounds That are great at fighting
inflammation, cancer, And cardiovascular disease. Now here’s the cool part. Not only do berries reduce
existing inflammation, But they help to train ourselves To respond better to episodes

Of future inflammation as well, And that’s why eating them regularly Is always a smart idea. A few of my favorite recipes with berries Includes my blueberry smoothie, My berry spinach salad,
my raspberry vinaigrette, My strawberry banana
smoothie, and my acai bowl. I’m sure you know that leafy
greens are good for you, But do you know why they’re good for you? Spinach, kale, Swiss
chard, dandelion greens, And other greens are not
only full of antioxidants, But their alkalizing to the body. They’re packed with
nutrients including foliate, Fiber, vitamins, A, C, E, and
K and a variety of minerals. While some jokingly refer to leafy greens As rabbit food, including my dad, There’s a reason why all animals In the animal kingdom
prioritize leafy greens And that’s because they nourish our bodies On a cellular level. Leafy greens prevent cognitive decline, They keep our microbiome in tip top shape, And they reduce overall body inflammation. Some of my favorite
recipes with leafy greens Include my wild rice and arugula salad, My shrimp, asparagus and avocado salad, My garlic sauteed Swiss chard, My post workout green
smoothie and my kale chips. Salmon and other fatty fish such as trout, Sardines, anchovies, and
mackerel are all high In essential omega-3 fatty acids, And these are essential because
your body can’t make them. You have to get them from your diet. If you have an autoimmune condition,

Omega-3s are even more important Because studies have
proven them very beneficial For a wide range of autoimmune conditions Including lupus, rheumatoid arthritis, Type one diabetes, psoriasis,
all sorts of colitis, Multiple sclerosis and so many others. Omega-3s are also
critical for brain health, And interestingly enough, Those who consume fatty fish regularly Are less likely to be
depressed or anxious. In short, omega-3s are one of the most Well studied nutrients
and studies time and again Show the massive anti-inflammatory effects That they have on the body. Some of my favorite salmon recipes include My Dijon baked salmon,
my orange glazed salmon, My salmon patties, my
smoked salmon frittata, And my salmon avocado salad. When most think of avocados, They think of healthy fats and that’s good Because avocados are full
of monounsaturated fat Which is the good fat that
helps reduce cholesterol And it reduces inflammation of the joints. Healthy fats like those from avocado Are needed for energy, blood clotting, Brain development, absorbing
fat soluble vitamins, And limiting inflammation. The various nutrients in
avocados have also proven Beneficial in preventing
neurodegenerative diseases Such as Alzheimer’s and Parkinson’s, And I’m always investigating
Parkinson’s research Because my dad has Parkinson’s. Alright, fun fact about avocados Is that they actually have
more potassium than bananas.

For a three and a half
ounce serving of bananas, You would get 10% of the
recommended daily allowance Of potassium and in the same
serving size of an avocado, You would get 14%. Some of my favorite avocado recipes Include my tuna stuffed
avocados, my avocado egg salad, My avocado dressing, my
carrot and zucchini pasta With avocado cucumber sauce
and my baked eggs in avocado. Broccoli and other cruciferous vegetables Such as cauliflower, bok
choy, and Brussels sprouts Are jam-packed with antioxidants, Vitamins and phytochemicals. Broccoli is rich in vitamin K, vitamin C, Potassium, magnesium and fiber, But it’s the sulforaphane that
makes broccoli extra special. Sulforaphane is one of the most Studied compounds in broccoli
and studies show that it has Protective affects against cancer, And can detoxify harmful
chemicals in the environment That would otherwise trigger
inflammation in our body. Some of my favorite broccoli
and cruciferous veggie recipes Include my broccoli salad,
my steamed broccoli, My whole 30 chicken broccoli casserole, My garlic ginger bok choy, And my cauliflower rice tabbouleh. Garlic has been used for centuries For it’s medicinal properties
and numerous studies Time and again show that it
has both cancer preventive And immune boosting effects. Of course Garlic adds
enormous to any recipe, But it’s, it’s wide-ranging
health benefits Where garlic truly shines. Garlic contains
anti-inflammatory chemicals Such as quercetin, which
naturally inhibits histamine,

And sulfur compounds that
stimulate your immune system To fight disease. If you have arthritis garlic
may be your best friend as well Because garlic has proven
to reduce the inflammation, Pain, and cartilage damage
associated with arthritis. Now it’s hard to pick just
a handful of garlic recipes Because I use garlic in
so many different recipes On my website, but I
love my zucchini pasta With lemon garlic shrimp,
my mashed cauliflower With garlic and herbs, my
garlic sauteed Swiss chard, My sweet potato fries with garlic aioli, And my poached chicken
and winter vegetable soup. So ginger, just like garlic, Has been used for
centuries around the world For it’s healing properties. It’s well known to help
reduce motion sickness, Reduce pain, and reduce nausea. Ginger contains substances
known as gingerols That reduce inflammation And turn off the pain causing
compounds in the body. In terms of digestion,
ginger supports digestion And helps with motility which just means That it moves things more
quickly through our intestines, And in fact it’s been
shown that ginger can move Things through twice as fast which is key If you struggle with constipation. Because of these digestive benefits, Ginger has been proven to
help reduce colorectal cancer And to boost the immune system. Now remember that about 75
to 80% of our immune system Comes from our gut so
anything that helps the gut Like the ginger, obviously, Is gonna help our immune system as well. Some of my favorite ginger recipes include

My scallops with citrus ginger sauce, My carrot ginger soup, my golden milk, My cucumber melon gazpacho
with ginger shrimp, And my asian cauliflower
rice with ginger shrimp. Alright, lastly we have chia seeds And while chia seeds are
known as a super food today, In ancient times they
were a dietary staple Most known for providing energy, And in the ancient Mayan
language the word chia Actually translated to the word strength. In addition to all of the vitamins And nutrients in chia seeds, They also pack a hefty dose of fiber. In fact, they’re one of the
world’s best sources of fiber And all of that fiber is great for helping To balance blood sugar and,
of course, good gut health. Chia seeds along with flax seeds Are loaded with antioxidants and omega-3s And the antioxidants fight free radicals And the omega-3s reduce inflammation Just as I mentioned with the salmon. Some of my favorite chia seed recipes Include my chia seed
pudding, chia seed jam, My ultimate seed crackers, My peanut butter and jelly chia pudding, And my coconut chia mango popsicles. Now there are many more
anti-inflammatory foods Than these eight I mentioned today. These just happen to be the ones That I eat most frequently And you probably noticed
from all of the recipes That I just tend to mix and match All of these ingredients
to create new meals, But the quirks of all of this information,

And I think this video in general today Is the question, can
changing your eating habits Change your overall health? And the answer, you bet ya. It’s never too late to
adopt healthier habits And to improve your overall wellness. I hope you guys enjoyed
today’s video and if you did, Make sure to give it a thumbs up And let me know in the comments below What your favorite
anti-inflammatory foods are. As a reminder, you can
find so many more recipes Over on my website and I’ll
be working on a new recipe Later this week to bring you next week. So I’ll see you guys again then. (upbeat music)