Thứ Ba, 31 tháng 7, 2018

Waching daily Aug 1 2018

hey it's patti scharf CPA and co-founder of catching clouds the leader in

e-commerce accounting today I want to talk about whether or not the 2018 tax

law changes effect when you can deduct your inventory I've been asked this

question over and over and over this year and I think there's a lot of

confusion around the topic in fact I've even talked to other CPAs and there are

mixed answers so I'm gonna give you my opinion and kind of walk you through the

my thought process and stuff and hopefully it will will help clear some

of the confusion okay but before we get started I want to say that I have done

taxes for years but I also have not done taxes in years so make sure that for

your own personal situation you go talk to your own tax adviser

okay so let's get started why do you even care about this like what's what's

the whole point of knowing when you deduct your inventory so let's say

you're selling online and use you sold a million dollars this year and this year

you also went and spent four hundred thousand dollars on product so you

bought a whole bunch of product you went online you sold it you might have some

left over chances are if you're selling that much you probably have some left

over so knowing how much you can deduct it means like if you can deduct the

whole thing then your taxable income is six hundred thousand dollars just for an

oversimplification for this example taxable income would be

six hundred thousand dollars if you can't deduct any of it your

taxable income is a million dollars so that four hundred thousand dollars of

income that you get taxed on is a pretty big deal

the other reason you want to know is when you have a good handle on how much

inventory you're able to deduct you can start paying attention to whether you're

making profit on your specific sales because you don't want to be in a

position where you are losing $1.00 per sale because you know you can't make

that up on volume it just like drowns you faster okay so so that's why you

care about when you can deduct your inventory so what is inventory and I

feel like you can't really talk about inventory without talking about cost of

goods sold those two go hand-in-hand inventory are those product purchases I

was just talking about so if you bought 400 thousand dollars worth of product

that becomes inventory it stays inventory until you sell it when you

sell it that's called writing it off it's called

expensing it it's called a deduction it is your expense so the four hundred

thousand dollars becomes cost of goods sold inventory and cost of goods sold

are seasaw amounts you spent four hundred thousand dollars no matter which

way you look at it but maybe you have three hundred thousand dollars still in

inventory and you sold a hundred thousand or maybe you sold three hundred

thousand and you still have a hundred thousand left in inventory these two

amounts always balance out and match the amount

that you spent in cash the next concept you need to know about us cash versus

accrual these are two different accounting methods I did a whole video

on how to determine cash versus accrual so go check that out if you aren't

familiar with it now let's go on to the 2018 tax law changes now the biggest

change and this is what has everybody kind of in an uproar is the gross

receipts test now what this is is it says hey here's what it used to be hey

if you have five million dollars in gross receipts so basically you've

collected five million dollars from your customers or more then you have to be

accrual basis which means you have to record everything on the accrual method

if you're under that if you're a small business you can use the cash method

it's easier you don't need to worry you're pretty look pretty little head

about it okay it was actually the limit was 1 million if you're an inventory

based retail business so there are a lot of people that were like right at that

million mark or just above and they were having to file using accrual based

method and they're kind of grumpy about it ok so what happened with the tax law

changes is that the limit got bumped up to 25 million dollars so that's a pretty

big jump and a lot of people who are right in between that million and 25

million when yeh now I can be cash basis and so everybody's thinking yay I can

now deduct my inventory when I buy it not as products are sold because I'm on

cash basis and so that's how that works the problem is in this in this new law

it says if you have non incidental materials and supplies so things that

aren't really your core product that you're selling maybe it's a sleeve that

you know you include for packaging or you know it's not really what the person

is what your customers buying it's just part of the fluff around it

that stuff yes you can deduct it or it says it follows the taxpayers method for

financial statement purposes so what does this mean

when I first heard this and people were like yeah I get to just deduct whatever

I want to when I buy it just in my gut it just doesn't feel right because the

nature of cost of goods sold is it is literally cost of goods that are sold so

if you don't sell the goods there's no cost related to them so I really in my

heart think that this change of threshold saying above this your accrual

basis and below at your cash basis has nothing to do with the amount that you

record as cost of goods sold basically your cost of goods sold just

has to match up with whatever method you're choosing for your income so if

you're reporting your income in 2018 the costs related to those sales needs to be

included in 2018 if you are reporting income in 2019 the costs related to that

income needs to be reported in 2019 you can't like mix and match that way it's

just not what the nature of cost of goods sold is in my opinion with that

said I asked a whole bunch of accounts because I heard a lot of sellers saying

oh well I talked to my CPA and they said yeah that's legit and I'm like okay well

I'm not signing your tax return so do whatever you feel comfortable with but I

just don't think it's right I've heard that there's going to be more

clarification coming on or maybe people are just hoping that there's gonna be

more clarification about this but I think there's some confusion out there

about when inventory can really be deducted I would argue that this these

new tax laws changed nothing and you just have to report your cost of goods

sold when the goods are reported as income others may have another opinion

if you have another opinion and a good argument why go ahead and leave a

comment down below I think this is an

interesting case and I think it's weird so I think it's worth discussing I like

to discuss weird things so I guess that's it I hope you found this video

helpful if you did please like comment and share if you haven't already please

subscribe and I'll catch you later

For more infomation >> Do the 2018 Tax Law Changes Affect When You Can Deduct Inventory? - Duration: 7:57.

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Best Magnetic Charger - VOLTA XL The Only Charging Cable You'll Ever Need - Best Phone Charger - Duration: 1:39.

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For more infomation >> Best Magnetic Charger - VOLTA XL The Only Charging Cable You'll Ever Need - Best Phone Charger - Duration: 1:39.

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Jackfruit Carnitas | Healthy Doesn't Suck Episode 51 - Duration: 8:23.

get swifty fudge-idy fudge sticks mew mew mew hey everybody what's up my name is Alex welcome to health by

Napoli where we only cook healthy food that doesn't suck what we are working

with today is jackfruit organic young jackfruit apple cider vinegar liquid

aminos or soy sauce onion jalapeno adobo adobo dobo does that sounds right

a lemon dates various spices so naturally we're gonna be making a jackfruit

carnita so jackfruit is all the rage right now it is a four point four pound

bag of jackfruit jackfruit is an awesome alternative to meat which is why we are

making a carnitas because it can actually substitute and really take the

flavor and consistency of meat and you might actually be surprised that it's

not meat so when you're purchasing jackfruit you can either buy the actual

fruit which is like the big egg looking thing it's like a dinosaur egg it's

green and it's spiky it's really cool and it's huge so if you can find that

cool break it open if not you can always find the prepare

packaged prepare process pickled peppers prepared jackfruit

so this jackfruit is obviously already been taken out of the egg sometimes they

are in brine sometimes they are in juice so the ingredients for this one are just

organic young jackfruit there should be nothing else in here sometimes there's

water sometimes they're salt sometimes there's the sugary syrupy mix avoid

those the brine one is okay but avoid the sugary one we're going in it kind of

smells like prunes like it's like fruity kind of yeah they're brown little

chunkies yeah you can see jackfruit jackfruit it like breaks apart so it kind of

looks like meat and it's got the consistency of like a pulled pork but

it's a fruit I promise if you got the kind of brine you're gonna want to rinse

it off and wash it off but because this is just pure fresh jackfruit I'm gonna

leave it as it first up let's get our onion going so we're gonna take off the

top we're gonna take off the bottom and then take off the skin so I'm just gonna

chop this into pretty small pieces because I do want it to disappear this

is not as like a flavor thing the consistency or anything like that

frying pan get it hot and then we're gonna add some olive oil so about a

tablespoon of olive oil in your pan now let's chop up our jalapenos I'm

gonna take off the stem and slice it that's literally it

big slice up jalapeno I mean should they be smaller seems dangerous not to

be let's throw caution to the wind let's just do some giant jalapeno pieces okay well now

I am immediately regretting that decision and I'm gonna cut them all at

least in half and then please please don't touch your face or anything that

would be sensitive on your body after doing this because you will regret it

immensely then we have got five cloves of garlic oh I think I forgot to mention

garlic earlier there's definitely garlic so we're gonna get the onion and the

jalapeno into the oil and then let's just crush the garlic straight into the

pan oh god I need to work out my hand power

grab a spoon just mix this up you're gonna cook this down for about five

minutes until the onions become translucent

okay so while this cooks down let's talk about the spice mix you're gonna need

one and a half teaspoons each of cumin nutritional yeast smoked paprika oregano

ground coriander and then half a teaspoon of ground black pepper

so I already mixed all that up here together in this bowl and it actually

smells really good now for the liquid portion of our carnitas we're gonna do

one tablespoon of vinegar I'm using apple cider vinegar you could use red

wine vinegar then we are gonna add three tablespoons of soy sauce I actually

usually use Liquid aminos instead of soy sauce it's a gluten-free alternative you

can also use tamari would be a good swap if you want the gluten free so one two

three tablespoons of that then we've got our adobo peppers in this brine

but what I'm gonna do is actually just kind

of scrape the juices out you only want one teaspoon of this spicy juices or you

could use the liquid smoke this is gonna be pretty hot cuz these peppers are

insane also something you're not gonna want to get on your body now finally for

the liquid portion we've got our dates the dates I have just put here in a

small little cup of water so I poured some boiling water over the dates and

now I'm just gonna blend them up really quickly so this is gonna bring the sugar

into our mix kind of making that like barbecuey sauce flavor you could use

orange juice you can apple juice pineapple juice I'm using date juice so

again just putting it into my blender cup here giving it a whirl let's see

here 1 tablespoon like 2 and 1/2 tablespoon oh yeah that's nice mix

these seem a bit dry so I'm gonna add a little bit more olive oil all right now

we're gonna add the jackfruit I'm gonna use about half of this and just get it

in right into my pan save this for another recipe there is literally so much that

you can do with jackfruit it kind of just takes on the flavor of whatever

you're cooking so add it like that alright we're gonna take half of this or like

2/3 of this dry spice mix and go crazy with it now the only reason that we're

saving a little bit is that you might decide that it's a little bit too spicy

or whatever so you don't want to like over spice it at first and then regret

it later so really what we want is to just get it all incorporated all mixed

together I can't get over how much this looks like meat it really really looks

like chunks of meat all right so everything has been coated as our spice

mix so now let's add in our liquid and again give it a good mix all right

everything is incorporated I'm just gonna put a lid on it and let it cook it

like a simmer for about 15 minutes my house smells so good right now

I can't even handle it it's actually amazing let's have a peek inside

this thing okay oh my gosh this smells so good it smells just like carnitas

normally would honestly I feel like if you put this in a taco or in a burrito

or something like that nobody would even question that it was meat they would

just be like oh cool beef and they would dig in seriously guys this looks so good

what really counts is how it tastes gonna pick a good piece see how it's

like pulling like pork crazy it's got that like texture of meat the adobo

might've gone overboard but like it's so infused with flavor so infuse the flavor

I'm not with like 15 minutes I didn't even I didn't even have to slow cook I didn't have

to do anything crazy right out of the bag and it's delicious okay let's just

finish this off with a little bit of freshness so I'm gonna squeeze this

lemon over the joint this is optional but it'll just really brighten up the

flavor hahaha and then at this point you can

decide if you want to add more of that spice mix you're totally welcome to Wow

I'm so impressed with jackfruit jackfruit is my new best friend

Wow gotta stop singing while I talk cuz talking and

singing is hard to do okay so I've just put together this tiny little Buddha

bowl type thing I'm gonna have my pulled jackfruit over here my jackfruit

carnitas okay guys it's that easy jackfruit is delicious it's super easy

to work with and it's a great meat alternative look how beautiful it is you

wouldn't even know that it wasn't meat I'm amazed you're amazed we're all amazed let me

know in the comments below how amazed you are thank you for liking commenting

and subscribing and I will see you guys next time

Oh bomb diggity bomb bomb huh mic drop

For more infomation >> Jackfruit Carnitas | Healthy Doesn't Suck Episode 51 - Duration: 8:23.

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The Simpl - Want you (Prod. Noxx) - Duration: 3:39.

For more infomation >> The Simpl - Want you (Prod. Noxx) - Duration: 3:39.

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Who was Gerda Taro? – Everything You Need to Know about German Photographer Gerda Taro. - Duration: 2:42.

Who was Gerda Taro?

– Everything You Need to Know about German Photographer Gerda Taro.

In honour of Gerda Taro's 108th birthday, Google is recognising the female wartime photographer

with a Google Doodle.

Ms Taro, the first female photographer killed in action, was born in Stuttgart, Germany

in 1910 - before moving to France in 1933, shortly after Adolf Hitler was elected chancellor.

In Paris, Ms Taro, known as "the little red fox" for her ginger hair and small stature,

met fellow refugee Andre Friedmann, whom she befriended and who taught her the basics of

photography.

It was during this time that the pair decided to shed the names they came to Paris with

and invent new identities.

Mr Friedmann became Robert Capa and Gerta Pohorylle changed to Gerda Taro.

Working together, as friends and lovers, the pair covered the Spanish Civil War in Barcelona

as a team when it broke out in 1936, producing black-and-white photographs of the resistance

fighters for the newspaper Ce Soir.

Mr Capa's work during the war led to him becoming one of the most recognised war photographers

of all time - while Ms Taro also made a name for herself.

By the next year, Ms Taro felt confident enough in her photography skills to work on her own,

which she did for the last five months of her career and life.

In July 1937, at the age of 26, Gerda Taro was crushed by a tank while covering the Republican

offensive in Brunete - and died from her injuries shortly after.

Her photographs from the day were never found.

Although her career was tragically cut short, Ms Taro's bravery in the face of war and

conflict lived on through the images she captured.

During her life and after her death, many of her photographs were incorrectly attributed

to Mr Capa - as the pair had famously worked together to capture and bring wartime realities

to the public.

However, in 2007, 4,500 negatives taken by Ms Taro, Mr Capa and photographer David Seymour

during the war and previously considered lost were found in Mexico City - shedding new light

on the female photographer's impressive career.

The photos were exhibited at the International Centre of Photography.

As her friend and mentor Mr Capa once famously said, and which Gerda Taro embodied in her

career: "If your pictures aren't good enough, you're not close enough."

For more infomation >> Who was Gerda Taro? – Everything You Need to Know about German Photographer Gerda Taro. - Duration: 2:42.

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A salad made for a music legend you can make in your home: Makini's Kitchen - KING 5 Evening - Duration: 2:02.

For more infomation >> A salad made for a music legend you can make in your home: Makini's Kitchen - KING 5 Evening - Duration: 2:02.

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Early Signs of Rheumatoid Arthritis - Duration: 5:09.

Early Signs of Rheumatoid Arthritis.

What is rheumatoid arthritis?

Rheumatoid arthritis is an autoimmune disorder that causes chronic inflammation of joints.

Rheumatoid arthritis (RA) tends to begin slowly with minor symptoms that come and go, usually

on both sides of the body, and progress over a period of weeks or months.

Symptoms of this chronic disease vary from person to person and can change from day to

day.

Bouts of disease activity are called flare-ups, and inactive periods are called remission.

Fatigue.

You may feel unusually fatigued well before any other symptoms become obvious.

Fatigue can precede the onset of other symptoms by weeks or months.

It may come and go from week to week or day to day.

Fatigue is sometimes accompanied by a general feeling of ill health or even depression.

Morning stiffness.

Morning stiffness is often an early sign of arthritis.

Stiffness that lasts for a few minutes is usually a symptom of a degenerative form of

arthritis.

Stiffness that lasts for several hours is generally a symptom of inflammatory arthritis

and is typical of RA.

You may also feel stiffness after any period of prolonged inactivity like napping or sitting.

Joint stiffness.

Stiffness in one or more of the smaller joints is a common early sign of RA.

This can occur at any time of day, whether you are active or not.

Typically, stiffness begins in the joints of the hands.

It usually comes on slowly, although it can come on suddenly and affect multiple joints

over the course of one or two days.

Joint pain.

Joint stiffness is often followed by joint tenderness or pain during movement or while

at rest.

This also affects both sides of the body equally.

In early RA, the most common sites for pain are the fingers and wrists.

You may also experience pain in your knees, feet, ankles, or shoulders.

Minor joint swelling.

Mild inflammation of the joints is typical early on, causing your joints to appear bigger

than normal.

This swelling can also cause joints to feel warm to the touch.

Flare-ups can last anywhere from a few days to a few weeks, and this pattern can be expected

to increase with time.

Subsequent flare-ups may be felt in the same joints or in other joints.

Fever.

When accompanied by other symptoms like joint pain and inflammation, a low-grade fever may

be an early warning sign that you have RA.

However, a fever higher than 100 degrees Fahrenheit (38 degrees Celsius) is more likely to be

a sign of some other form of illness or an infection.

Numbness and tingling.

Inflammation of tendons can create pressure on your nerves.

This may cause numbness, tingling, or a burning feeling in your hands referred to as carpal

tunnel syndrome.

The joints of your hands or feet may even produce a squeak or crackling noise as damaged

cartilage grinds against joints when you move.

Decrease in range of motion.

Inflammation in your joints can cause tendons and ligaments to become unstable or deformed.

As the disease progresses, you may find yourself unable to bend or straighten some joints.

Although your range of motion may also be affected by pain, it's important to engage

in regular, gentle exercise.

Other early symptoms of rheumatoid arthritis.

During the early states of RA, you may feel a variety of symptoms, including:

-general weakness or a feeling of malaise.

-dry mouth.

-dry, itchy, or inflamed eyes.

-eye discharge.

-difficulty sleeping.

-chest pain when you breathe (pleurisy).

-hard bumps of tissue under the skin on your arms.

-loss of appetite.

-weight loss.

See your doctor to get a proper diagnosis if you're experiencing some of the early

symptoms of RA.

For more infomation >> Early Signs of Rheumatoid Arthritis - Duration: 5:09.

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Leif Alenstar's Channel - Duration: 3:47:57.

For more infomation >> Leif Alenstar's Channel - Duration: 3:47:57.

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Angel Garcia sings "Just The Way You Are" on America's Got Talent 2018 Judge Cuts - Duration: 1:32.

For more infomation >> Angel Garcia sings "Just The Way You Are" on America's Got Talent 2018 Judge Cuts - Duration: 1:32.

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When Is the 'Love Island' Reunion Special? | Heavy.com - Duration: 2:55.

When Is the 'Love Island' Reunion Special? | Heavy.com

It's been a long and turbulent season on Love Island, but just like the seasons before it, fans are sad to have to say goodbye.

Well, good news– you don't have to just yet.

A Love Island reunion special will take place on Sunday, August 5, at 9pm on ITV2.

According to Cosmopolitan, the show will be hosted and Caroline Flack, and producers promise a "look at what the Islanders have been doing since leaving the villa.

" You know what that means– we'll learn who's broken up and who is still together, along with all the other drama that's pretty much guaranteed at this point.

What went down on the finale last night? Dani and Jack were named the winning couple of Love Island, and walked away with £50,000.

Love Island, a Bachelor meets Big Brother reality series, places 38 contestants in a house, where they're all tasked with finding, and sticking with, a significant other.

Dani and Jack were by far the most stable couple on this season of the show.

Dani's father, actor Danny Dyer, was one of the most excited to learn about his daughter's success.

He took to Instagram to tell Dani, "Babe we're so proud of you and you've won already.".

According to Cosmopolitan, a spinoff show about the Dyer family is in the talks.

It will reportedly focus on teh first time Jack meets Dani's parents.

Speaking to The Sun, a source recently said, "Everyone loves Jack and Dani, so it makes sense that they'd be offered their own show… It's all still up in the air right now as they haven't left the villa, and who knows where their heads will be at when they do, but bosses are keen to sign them up.

Be sure to tune into the Love Island reunion special tonight, Sunday, August 5, at 9pm on ITV2.

For more infomation >> When Is the 'Love Island' Reunion Special? | Heavy.com - Duration: 2:55.

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Leg Day Active Recovery Routine l Reduce the Effects of DOMS - Duration: 13:11.

so let me get this straight you just crushed leg day but you're dreading the

effect of DOMS let me give you some tips tricks and a little routine tell you

beat it.

hi I'm Tabitha Gomes and welcome to my youtube channel I'm here to help all

you busy ladies out there juggling jobs careers kiddos with no real time to

exercise I'm going to give you some tips tricks exercise routines and even

product reviews to help make exercise a part of your life if at any time you

like what you see please consider subscribing or click that like button

so let's get to it you just crushed your leg day alright and you know you're

about to suffer so delayed onset muscle soreness or DOMS

happens 24 to 48 hours post exercise but for legs it's sometimes it's the worst

at 72 hours post exercise everybody's body varies a little bit

and for me 24 hours or I'm dying if I did not do anything to help relieve

the effects of DOMS I am going to suffer like any of you and I know we

don't want to suffer so let me give you some tips and then I'll show you how you

can implement them into a recovery routine so I have a little excerpt to

read you guys very technical I'm gonna read it to you and then we're gonna

break it down into common terms okay so this is gonna explain to you why you get

DOMS kind of what happens to your muscle and here it is forces associated

with muscular contractions particularly eccentric actions caused the formation

of small micro tears invoke the contractile elements and surface membrane of

working muscle fibers these micro tears allow calcium to escape from the muscle

disrupting their intracellular balance and causing further injury to the fibers

various proteins that interact with the free nerve endings

surrounding the damaged fibers resulting in localized pain and

stiffness symptoms can be exacerbated by swelling within muscle fibres

which exerts pressure on sensory receptors and thereby increases

the sensation of pain so what are we feeling we're feeling micro tears in our

muscles so small little rips basically in our muscle fibers which caused a

release of calcium to escape into our muscles that's what it's explaining and

so the calcium calls further injury to our fibers so let's just think of it we

just ripped holes in her in our muscles now calcium coming out of it and now

that calcium is affecting the rest of the muscle fiber around that tear so it

causes pain so you've got that calcium in there you've got the proteins

interacting with the nerve injury endings you feel the pain there and then

what's gonna happen now is that you're going your muscles are gonna swell okay

so you got swelling you got tears get all kinds of things going on but that's

basically what's happening to your muscles so we need to repair that so

first we're going to talk about active recovery active recovery what is that

active recovery is when you actually go ahead and do the exact same exercises or

similar exercises to what you just did on leg day so you're gonna take that

squat you're going to take that lunge and you're gonna decrease the weight

that you were lifting about 20 percent of what you were lifting so essentially

body weight let's just go with body weight

alright so instead of performing a squat at 200 pounds or whatever it might be a

hundred pounds you are using now you're gonna just use your body weight but

instead of just performing 10 of those you're going to do 20 30 40 reps as fast

as you can possibly go why because what's happening is you're bringing

blood back into those muscles and what does it do it flushes through that

muscle brings in the nutrients and that's how you're going to help flush

that must from getting the DOMS as badly as you

did prior so quick little story before ever research active recovery or what to

do to help repair from DOMS or not make DOMS as bad I have always told my

clients I said okay today we just crushed your legs tomorrow when you wake

up in the morning or before you go to bed actually in fact I tell them in fact

before you go to bed as soon as you wake up in the morning at lunchtime and

before you go to bed tomorrow could you perform some play lunges some squat

jumps something so that you don't hurt as bad when I see them two three days

later they either tell me oh I feel great or they say I couldn't sit on the

toilet you couldn't sit on the toilet you were doing that just sit that means

you actually didn't go through with active recovery okay

so active recovery so we get squat when you do your squats I don't want a nice

slow methodical squat I want squat jumps or a nice back back pumping squat do

about 20 of us go up to 40 if you feel like it break it in two that's fine so

as you're pumping blood to those muscles next plyo lunges a big one so we're

gonna go again plyo lunges jumping in between nice and fast

second thing I like to do to help myself not suffer from DOMS quite as

bad a stretch stretching is so important especially for leg day so a lot of

ladies are a lot not just ladies men included you do like day you crushed leg

day you leave your things alone you don't do anything with it

what happens is now your muscles are repairing those muscle fibers are

getting tighter stretching is so good to keep those muscles elongated so you

don't lose that flexibility I don't want to lose my flexibility to the second

best thing I recommend to do is this stretch after your leg day you just

crushed your legs or strings are tight and you don't want to

stretch three days later it's even worse if you stretch three day three days

later so get down there stretch and when you're doing your active recovery

stretch more do your little jumps your plyometrics and stretch more so you show

you a couple of stretching exercises that I really love that are great to get

those hamstrings the hip flexors and the quads first one really really love is

called a pigeon pose for your pigeon pose you're gonna put your front foot a

bent 90 degree angle in front of you the back leg is gonna be bent like a pretzel

you're gonna sit down on your butt cheek the same side of your front leg then

you're gonna slowly roll your back leg behind you and roll the knee under when

you're in that position you will feel the stretch in your glutes it's amazing

my favorite stretch in the world then I want you to lean your body across your

ankle so we're not gonna lean towards our meat we're gonna lean across our

ankle you're gonna feel even deeper stretch in that glute you want to repeat

that on both sides you can then sit back up grab your ankle and bring that ankle

to your butt or your foot to your butt what that's gonna help is stretch your

quad and your hip flexor second stretch I really love is sitting nice and tall

straight up one leg for your other leg bent at about a 90 degrees which our

foot at your knees now go ahead and lean forward leaning forward with your back

pressing to your leg don't round your back lean forward so that your back

stays nice and straight and feel that stretching your hamstrings switch legs

and repeat and finally a really good stretch is the butterfly you can't be

because it really gets the hips press your feet together

lean forward again with a straight back and you press your elbows into your

knees to push them down those three are awesome stretches to help loosen up

those muscles there's absolutely ton more stretches you can do but those are

my three favorites for leg days because it really gets the glute the glutes

really tighten your hip flexors get extremely tight and your hamstrings now

we did stretch quads a little bit but quads aren't as bad as really tight

glutes and hamstrings third thing that is really awesome to help recover or not

just recover but help alleviate the pain of DOMS

if foam rolling I'm not going to show you any foam rolling techniques in this

video however if you do know how to foam roll your legs and we'll touch on

that in another video I'll show you how to foam roll entirely in another video

but if you just pull and roll your quads your hamstrings and your calves you're

gonna really relieve some pressure there and that's also pumping

more blood into those muscles really again for another healing and cleansing

effect on your muscles foam rolling is amazing it's like it's called myofascial

release and it's like a self massage essentially so this is great post leg

day like a few hours after you've performed the leg exercise but it's also

good the following couple days

so finally the last thing I like to do for

DOMS which is so relaxing is I love to do

Epsom salt bath Epsom salt is super good for recovery just do a nice warm bath

and laying it and relax and enjoy just laying the tub hey drink wine while

you're at it that's what I like to do so those are just four ways to just

decrease the effects of DOMS there are many other studies out there that show

you other techniques that can help with DOMS but these are the top I mean

nutritional timing is extremely important hydrating is

extremely important as well but I assume that you should be doing that already

especially if you're exercising you should be drinking lots of water and

getting the right nutrients in your body and protein and and stuff like that what

we're looking at here is the crushed legs you crush them now you're gonna

finish your workout by doing some static stretching stretch those muscles that

you just tortured then do some foam rolling forward or release those muscles

and the tension in those muscles the next day what you're going to do again

is you're gonna do more active recovery so active recovery again sa me thing

twenty to forty squat jumps twenty to forty plyo lunges and foam roll

do it again the next day do it as many times as you feel necessary to do it in a day

so something else I want to talk to you about active recovery now say you're

gonna work out and you're gonna train upper body the day after you just crushed

your legs add your plant matrix on your squat

jumps during your chest day arm day whatever it is the next day you can

always do that another thing that's really good is say you're taking a

complete rest day go for a walk or go for a light jog that's also active recovery

yoga go to a yoga session that's stretching and that's active recovery

very very good so you've got a lot of different ways that you can active

recover but I promise you if you crush your legs and you do some of these

techniques the evening after the next day after even the following day after

24 hours or 72 hours post leg day you will not suffer I promise you so tell me

how you like to recover from leg day and we can add it in to

help other people out because of course this works for me I recommend it to all

my clients and it works for them but there's always other sneaky little

tidbits that somebody else does that might help somebody that this does not

work for put it in the comments below let us know what you do and how you love

to recover so otherwise stay positive work hard and God bless Mahalo for

joining me Aloha

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