 what's up guys so um I just got off of work it was funny because I had a friend and he was asking me uh hey Noah what's a good way to manage stress and you know I thought about this because I've definitely been in a lot of situations where I've been stressed out during the week what I wanted to tell him actually let me uh put this up better right you kind of see me a little bit better anyway so what I advise is I tell people hey find something that makes you laugh whether that's like a comedy show on Netflix or maybe it's just funny YouTube videos on Facebook find something that can entertain you like I like personal accounts like King Batch like I'll do that stuff because it just lets it kind of like helps me relieve stress and kind of takes worries off my mind and different things like that the second thing that I usually recommend for people to help manage stress is to do something that's just for you right you work so much for another person you know whether it's working at a job or maybe you're working on your own you're working for yourself or you're at school you're doing a ton of things that are for somebody else but you're not doing enough things for yourself so I give an example last Friday my brother and I was after a long week my brother was like yo you want to play video games this weekend and I was like yo I'm down so literally Friday night all we did was play video games and eat pizza and when I'm telling you I woke up the next morning just feeling so much better so much happier it was like game changing so if you could find something that is just for you if you're a lady maybe just getting your nails done if it's a if you're a dude maybe just you know going out with your boys like playing basketball or playing video games watching the Netflix show do something that's just for you because when you do that it helps again to keep your mind off of what you're stressing about in the first place and the third and final thing I usually tell people to help manage stress is to just really think about what's stressing you out and consider if it's worth being stressed out about sometimes we get stressed about about just the smallest things you know those first-world problem type things where it's like you have to put things into perspective and really consider is it really that bad or is it I'm just overreacting and I don't mean to be harsh when I say this just so much so many things that I thought about that I've stressed out about that I'm like I took a second thought and I was like this is just not that important so those would be my three recommendations if you you know if you are stressing out there today you're like I need a man to stress do that find something that makes you laugh do something that's just for you and then really consider if it's worth being stressed out about so I'm gonna catch you guys later go workout I got legs there catch y'all later what is up guys so I'm doing a new thing where I kind of do a voiceover of the workouts that I'm doing and today really the workout was a lower body focus workout I'm gonna kind of share like my split kind of going moving forward and really what it is it's a full body workout with like an upper body focus or a lower body focus this day was actually a look like a lower body focus and really the biggest thing that I started off first was just warming up not a lot of people do warm-ups the stretching and really doing some mobility works I'm doing some catcows I'm doing you know some lower back stretches right before I go into my deadlift now the deadlift I am still recovering from a herniated disc it's been about two months now so a lot of the weights that I'm using are fairly light went up to like maybe 165 I would say for four sets of 10 and it was just very light really focusing on staying my heels and pushing back and I think for me this is a great start and like I said leave your ego at the door it's all about time all about patience and doing it right I then move to the leg press again with my lower back I can't do really too much of loading on top of my shoulders really putting pressure on the lower back so this is when I did my super set of doing my leg presses I do between 10 to 12 for three sets of 10 to 12 and then I go straight into a plank and for the plank I usually hold it between anywhere between I've been going up every five seconds every time I do it so right now I'm at around like 50-55 seconds and I'll just do that you know back to back with the leg press and the main thing too and you see what I'm doing is just keeping my hips low you know that's the biggest thing is keeping my hips parallel to the ground and not raising them and also another neat trick is keeping your arms parallel and not holding your wrist your fist together now another one of my something I actually just started trying out actually was lunge and shrug so this is where you're basically taking two dumbbells you're lunging and then you're shrunk you're shrugging in between each one and this was really cool because I was able to hit a lower and upper body and basically one exercise and one set I mean so it was really cool to be able to do both so I really felt it on this one got me tired and yeah it was definitely pretty pretty tough but like to combine two exercises together saves time it's more efficient and you just get a lot more work done you get out there 30 30 40 minutes so here is another super set where I do my reverse flies on an incline bench really focusing on pulling my elbows back in fact I actually think I see something wrong I'm actually not pulling my elbows straight up I'm kind of pulling them back and I need to pull them straight up to the sky so this is not what you need to do exactly I'll make another video where I do this correctly I can definitely tell that I'm not and hey it's a learning process man we always find things that we need to improve on and then I usually superset this with a kind of close grip it like a close grip incline bench press with dumbbells I push the dumbbells together keep my chest tense and I'm just pressing as if it was just like simple right on the chest and this is a quick burn to build my upper chest so these last two at really these these last two supersets are like areas where I want to improve on so my chest my basically my rear delts so my rear shoulders and low back health of course I started doing extensions don't go all the way up a lot of people really like to overextend I'm trying to keep it to where when I go up and squeeze my glutes I'm basically in a straight line and I'm using a weight that's like fairly light nothing too crazy nothing too heavy see that guy he's wearing the same same color I am it's pretty pretty dope but I superset this with a quick burner of weighted push-ups I know sometimes hard to put it on your back but basically took a 35 pound and I just did as many as I could I think I did around 13 we'll say 12 or 13 getting better each time each time I do it I try to improve every time so I hope this workout was super helpful for you will be in the description box below go ahead and check it out do it let me know what you think in the comments and now let's go ahead and see what my post-workout shake looks like what is up guys so I just got finished making my post-workout shake now a big question I get you still got a lot of it in my mouth so a big question that I get is Noah what should I have after my workout should I have a protein shake you know what should that look like so what I want to do is share what I put into my post-workout protein shakes and definitely this is not something I say everybody needs to do this just what I do based off the goals that I'm trying to reach and the time of the day that I'm actually working out and that actually plays a big factor into it so the first ingredient from a post-workout shake is almond milk specifically the chocolate unsweetened now I do almond milk because my body doesn't take like too much there I'm a little bit lactose intolerant so it doesn't take you know normal milk too well but also like the texture of what it makes you know the shakes in the first place and that's the first ingredient for this post-workout shake the second ingredient is weight protein now weight protein is extremely important because your body is basically trying to repair and rebuild its muscles after your workout and the best way and the most efficient way to do that is by consuming protein and using protein so if you're gonna work out you're gonna make sure you're having some sort of protein afterwards so for me I usually do two scoops of weight protein for my optimal nutrition that's just what I like to use so I'll do those two and then I'll move on to the next ingredient which is creatine now creatine I get a lot of questions of whether or not people should take that and I'll say this so what creatine does is it helps increase your muscle stores and also gives you a little bit more energy so you know it helps you have more high intensity type workouts you put a little bit more in and it also helps you build some muscle strength now I tell people unless you're really in the gym working out don't really need to take creatine your body naturally makes it anyway just to let you know how much I put into my shake I usually put in five grams which is just like one little spoonful and I'll put it in my shake so it's super simple nothing too crazy definitely say that this is maybe more for more intermediate to advanced exercise or weightlifters or something like that now the fourth ingredient to my protein shake is Greek yogurt and why do I do that one it helps the texture of the shake I like to have a very you know like almost like a milkshake malt type taste and not just super super liquidy so Greek yogurt would do that for me and specifically the brand that I use is Fajé Fage F-A-G-U let me know whatever it's called I have no clue but it is a really good option I do the zero fat option tastes pretty good in the shake I don't like to eat Greek yogurt outside the shake it tastes terrible but Greek yogurt also has a decent amount of protein so just adds to the weight protein that I already put in so you know just making sure again making sure I have a protein filled shake now the fifth ingredient that I add is peanut butter and I've had peanut butter one because it adds really good unsaturated fats to my shake but it also just kind of gets that you know really good shake milkshake type taste at least for me I learned this when I worked at a lifetime fitness and I was making different shakes for different shakes and smoothies for different people they had us add peanut butter and man that changed the game so I had peanut butter for the fat and for the taste and adds a little bit more to the texture and then ingredients six which is definitely optional I do it based off of like how I'm feeling but I'll add oats and these are just normal dried oats and the reason why I'll add them is because one they give me a little bit extra carb source but really it's just they have a lot of fiber in it and like I said I like to work out in the morning so I'll have this big shake that will kind of hold me through until breakfast because that fibers got to keep me full and keep me satiated satiated I don't even know keep me full until that time to eat breakfast so those are really the six ingredients that go in here so almond milk whey protein creatine Greek yogurt peanut butter and oats so it's a lot yeah I know it's a lot of stuff in fact what I'll do is I'll put the calorie amount and macro amount you know right at the bottom of the screen that's why I also don't recommend it for everybody because it is very calorie-heavy and again I don't use it as a meal replacement I kind of just use it to add to my meals but that's what I do like I said I'm my goal is just to retain my muscles stay lean and having protein after a workout really helps so let me know in the comments what you usually add to your like what do you usually have for your post-workout snack meal shake whatever it is let me know I'm interested here and let me know if you're interested in trying that so I hope this was helpful catch you later you already know embrace the