Month: February 2021

Does Creatine Cause Hair Loss?

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5 Mobility Exercise Combo Recovery Flow

Active recovery Sunday movement flows.

When I’m feeling a bit beat up whether from training or travel (like this morning I was like 😲 and had to get some movement in), I’ll go to recovery flows.

Do these movement flows, each for 2-4 minutes for a total of 10-20 mins of movement (you can use it a morning ritual for 10 mins or do more of an active recovery day for 20+ mins).

You may find some movements advanced and replace them with something else, but make sure every rep is quality and you’re owning each posting and breathing through it (not holding your breath in tough positions).

Try them and let me know how it feels 👇🏼

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How to Fix a Headache in 90 Seconds Flat! (JUST DO THIS)

If you ever wondered how to fix a headache fast, then this is the video for you. Whether your head is throbbing right now or you want to be sure you have something you can do the next time it is, you are going to want to watch this simple technique and learn the 4 easy steps for getting rid of a headache fast.

All it takes to do this is a lacrosse ball or similarly small firm object that you can place on a definitive location of pain.

First thing you need to do is feel around in your traps (trapezius muscle) on both sides and see if there is a defined area of pain when you touch it. It often times will be located in the middle of your shoulder and ear and can even feel like a small ball or knot. These are called trigger points. This can occur often if you have traps imbalances that occur from an unaddressed imbalance in your workout routine or simply from sitting at work all day at a computer.

Once you have located this area of tightness you want to take the lacrosse ball and lay back on it, attempting to place the ball exactly on this tender area. The pain that you feel from laying on the ball should be quite high, but at the same time it should almost feel like a good pain. It should feel similar to when getting a massage on a muscle that is tight but you know needs a good stretch.

From here, the goal is to figure out how to place that muscle in its shortened position, or in a position of ease. This is derived from the Strain / Counterstrain concept developed by Jones. So with the upper traps, we know that they can side bend towards the same side and rotate the head to the opposite side.

We will mimic those actions passively by performing them on the floor where the muscles can relax once we have gotten into those positions.

With both of these done, there are only two things left to do.

First, you want to now reach the arm on the same side of the trap that you are releasing, up overhead. Use the opposite arm to hold the elbow in place and again make sure that you are passively supporting this position rather than having to actively lift the arm to get there. Be sure to post up on the elbow to ensure that the arm is high enough overhead to really put the traps muscle in a relaxed position.

All this time you want to make sure that the ball has not rolled out or repositioned itself off of the sore spot. If it has, simply roll slightly back into position where the ball is directly positioned on the sorest spot of your traps.

Lastly, with the knee bent and foot flat on the floor on the leg opposite the side you’re treating, you want to press your heel into the ground to lift your butt up into a bridge. This position will now be held for 90 seconds. After doing this, you will sit up slowly and move your head back and forth a few times to allow the body to reset.

If your headache persists, it is possible that you have tightness or trigger points present in the other trap as well. If so, simply repeat the procedure on the opposite side and the entire fix will take just 3 minutes rather than 90 seconds.

To recap here are the steps to get rid of a headache fast:

1. Lie on the floor on your back
2. Place the leg on the same side you are treating out to the side and let it rest.
3. Place the leg on the opposite side you are treating in a bent knee position with the foot flat on the floor.
4. Place a lacrosse ball directly under the sorest point to touch on the trap muscle you are treating.
5. Side bend your head on the side you are treating, bringing your ear towards your shoulder.
6. Slightly rotate your head to the opposite side you are treating so as to be able to look at the ceiling.
7. Bring the arm up overhead on the side you are treating, and use the opposite arm to support that arm under the elbow. Make sure this position is held passively and not actively.
8. Finally, bridge up on that foot on the opposite side to intensify the pressure on the trigger point by driving your body harder down into the ball.
9. Hold this position for 90 seconds and wait for the release.
10. Repeat on the opposite side if the headache does not relieve.

No workout with a headache is as effective as one without it. If you are looking for a complete step by step workout plan that takes all the factors that could derail your progress into consideration since it is designed by a physical therapist, and get the best gains in the process by addressing them, be sure to head to via the link below. Pick the program that best matches your current goals.

For more videos on how to fix a headache and the best way to get rid of a headache fast by stretching tight muscles and releasing trigger points, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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How To Unf*ck Your Shoulders In 10 Minutes (FOR GOOD!)

Struggling with shoulder pain? Let’s take a look at what causes it. The first contributor is the muscle imbalances around your shoulder created as a result of spending a lot of time sedentary in poor positions. The second is what you do during your workouts, where you neglect the rotator cuff and scapular muscles. Combine these two, and shoulder impingement can occur. This can then lead to shoulder pain, especially when lifting your arm overhead or behind your back. The key to shoulder impingement treatment (or preventing this), and just keeping your shoulders healthy in general is quite simple. All it takes is 2 easy steps (that involve exercises and stretches) for some much-needed shoulder pain relief.

The first step for shoulder impingement treatment is to create more space in your shoulder joint to relieve the pinching on your tendon and the pain that you’re feeling. To do so, we need to activate the various muscles you’ve been neglecting and have weakened overtime. The first muscle, the lower traps, can easily be activated and strengthened with a simple bodyweight progression. Level 1 involves first lifting your chest off the ground slightly by using your mid back muscles, raising your arms up while turning your palms out, and then pulling your shoulder blades back and down as these are the two main functions of the lower traps. Hold this position for 10 seconds and then repeat for more reps. Move to the other progressions once you’re ready.

The next thing you want to do to relieve shoulder pain is to strengthen the serratus anterior. We’re going to first focus on activating it. First, assume a wall plank position with your forearms on the wall. Then, think about pulling your shoulder blades down and around your ribs by pushing away from the wall with your forearms. Hold this for 20-30 seconds and then repeat for more reps. Lastly, to strengthen the external rotators, we’ll perform the side lying external rotation. Simple rotate your arm upwards while keeping your elbow pinned to the side.

The next step is to address the root cause of your shoulder impingement, which lie in the various mobility restrictions that were created from a sedentary lifestyle. The two most problematic areas we’ll want to look at are the pecs and the mid-back. When the pecs are tight, they pull our shoulder into this forward rounded position. To help mobilize them, , all you need is a wall or something to prop your elbow against. Keep your elbow at 90 degrees, brace your core, and then lunge forward gently until you feel a stretch in your pecs. Then, slide your arm up and down slowly to stretch out the different fibres and muscles of your chest. Do this for 30-60 seconds and then switch sides.

We’ll then work on the mid-back to continue addressing your shoulder impingement issue with a thoracic extension move. To perform this movement, place your elbows on top of a bench or couch with your hands together. Sit your hips back into your heels and simultaneously drop your chest towards the ground. Hold that bottom position for a few deep breaths before repeating for more reps.

So, as a summary, here’s list of corrective exercises that you’ll want to run through for shoulder pain relief. Do this 2-3 times a day initially.

Part 1:
Lower Traps Exercise Progression: 10 reps with 5-10s pause at top
Serratus Anterior Wall Exercise: 5 reps with 20-30 second holds (progress to sliding version)
Side Lying External Rotation: 15-20 reps (progress to raising arm version)

Part 2:
Pec Stretch: 5-10 reps sliding up/down wall each arm
Thoracic Extensions: 10 reps with 2s pause at bottom

By implementing these two parts, you’ll be able to not only quickly relieve your shoulder but will also be addressing the root cause of the problem. It may sound tedious, but you won’t need to do these every single day indefinitely. If you choose the right exercises to include in your workouts, while making an effort to move more and be mindful of your posture throughout the day, you’ll be able to keep these muscles strengthened and prevent imbalances from occurring without having to do a ton of different corrective exercises every day.

And for a step-by-step program that uses science to show you exactly how to transform your body as efficiently as possible without overlooking key muscles that make all the difference, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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How to Increase Your Pull-Up Strength FAST (0 to 10 in 30 Days!)

Not being able to do pullups for reps can make you feel like you’re not fit, regardless of how much time you’ve spent working out. The pullup is a staple exercise for gauging how fit someone is.

Being able to do pullups for reps says something major about you – you are strong for your size. This is also known as relative strength.

There are two reasons for this. One is that your bodyweight directly affects your ability to perform the exercises. Two is that you have the strength to effectively move your body.

In this video, we’ll cover a few key strategies to get you from zero to ten pulls-ups fast! Not only will you be able to do more pullups, but you’ll also see significant improvements in your back development.








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I Got Certified As A Personal Trainer…Now What Do I Do!?

Hello Sorta Healthy viewers! Welcome to, or welcome back to our channel! We’re happy to have you here.

Let’s set the scene:
You just got certified as a personal trainer…now what do you do?

Whether you’ve got your NASM certification, ACE certificate or ISSA (…or another one), we’ve got you covered.

In this video, Jeff will take you through some steps for success in going from new, nervous trainer to great, confident trainer.

This is a question that we see very often in various sub-reddits and Facebook groups so we thought it would be great to help support the personal training community and give our take on things.

Just like usual, we here at Sorta Healthy, like to take a deeper dive into these things and give you as detailed as a plan as possible.

If you enjoy this kind of content, please remember to like this video and subscribe to the channel as it helps us to grow!

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More Exercises For Muscle Growth & Strength? (Evidence Based)

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How many exercises should you do to maximize strength & size? More or less variations? Does exercise variation lead to more muscle building and strength? These questions are really important to understand for both training and rehab.

We often see people push to one of two camps – more is variation is better, or variation doesn’t matter. While it’s easy to go to one of them, we think understanding the context is key – which is where research comes in.

Intro: 0:00
New Research: 1:17
Research Paper 2: 3:01
Research Paper 3: 3:29
Collective Research: 4:00
Summary 5:06
MASS Research Review:
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Some of the links in this description are affiliate links which means that we’ll earn a small commission if you click on the link and purchase a product. You are not required to use any of our links, but we do our best to put out as much free content as possible so we appreciate any support.

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JRTC Rotation Enhances Deployment Readiness

The U.S. Army 3rd Brigade Combat Team, 82nd Airborne Division, puts their unit readiness to the test during their Joint Readiness Training Center (JRTC) rotation on Fort Polk, La. The rotation serves to enhance the brigade and their supporting unit’s deployment readiness.

🎥 ➡️ U.S. Army video by Spc. Jacob Ward

#USArmy | #Readiness | #ArmyTraining

About U.S. Army:
The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt and sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force.

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How To Use Velocity Based Training To Build Speed, Power, Strength & Muscle

Velocity Based Training is a training method that we have now used for a while to help us improve client results when it comes to speed, power, strength (as well as muscle) and have the Show & The Go, look and perform like an athlete.

I talk to my friend Chris Tombs, the head strength coach of the Seattle Seawolves, who is one of the worlds top experts on VBT, who breaks down why the method of training is so good and the reason why he uses in training all his athletes.

We go over the method, how it fits into any training, why it’s a culture and community builder, and we show me using it and explaining a number of ways to implement it into your own training.

Let us know what was your biggest takeaway and how you will use VBT in your own training.

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What’s the best protein source – steak or shake?

With so many protein sources to chose from, here’s our side-by-side comparison of popular protein sources such as minced beef, salmon and chicken, alongside supplements like Whey Protein and Protein Bars. Plus, recommended protein intake for different types of athletic physique.

FREE PROTEIN CALCULATOR to help you find out how much protein you need on the Fit Media Plus website:

Find out how much protein you need, protein for gym goers and protein for bodybuilders, based on recommendations from Fit Media expert nutritionists.


International Society of Sports Nutrition recommend 1.4 to 2 g per kilo of bodyweight for adults who exercise regularly

Institue of Medicine –
The IOM calculated an acceptable macronutrient distribution range for carbohydrate (45%-65% of energy), protein (10%-35% of energy), and fat (20%-35% of energy; limit saturated and trans fats).   1.2 to 1.8 g/kg body weight for protein depending on the level of physical activity

American College of Sports Medicine – To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day


Lean Mince Beef

Chicken Breast


Free range eggs

Cottage cheese


Soy beans

Whey protein (sci Mex ultra whey)

Protein bar – Grenade

Protein snickers

Protein for bodybuilders,(36meals).