#workoutadvice photos & videos

12.6k Posts

BOSU AB CIRCUIT! swipe/save ➡️
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This is my absolute fave way to train abs! If you’ve never tried... you gotta. Hits your muscles in a totally different way I literally am shaking by the end every time. This circuit is perf for targeting your lower abs & obliques! ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
12 MIN AB CIRCUIT:
30 seconds each exercise, 30 sec rest. Repeat that circuit 3 more times for 4x total!
1. Sit Up variation 
2. Russian Twists
3. Bent Leg Hundreds 
4. Alternating Oblique Twists
5. Low Plank

BOSU AB CIRCUIT! swipe/save ➡️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is my absolute fave way to train abs! If you’ve never tried... you gotta. Hits your muscles in a totally different way I literally am shaking by the end every time. This circuit is perf for targeting your lower abs & obliques! ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
12 MIN AB CIRCUIT:
30 seconds each exercise, 30 sec rest. Repeat that circuit 3 more times for 4x total!
1. Sit Up variation
2. Russian Twists
3. Bent Leg Hundreds
4. Alternating Oblique Twists
5. Low Plank

#Repost @themaclifehealth
• • • • • •
#Repost: @McgregorFAST⠀
"Albert: the young champ, and McGregor FAST junior...🤼🙌"⠀
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Mcgregor FAST has been developed by the world's leading sports doctors and exercise physiologists in conjunction with Conor McGregor and can be incorporated into your existing sport specific training for an extra boost to take you to the next level in your chosen sport. Head over to McGregor FAST to check it out for yourself!⠀
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#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice #McGregorFast

#Repost @themaclifehealth
• • • • • •
#Repost : @McgregorFAST
"Albert: the young champ, and McGregor FAST junior...🤼🙌"⠀
.⠀
Mcgregor FAST has been developed by the world's leading sports doctors and exercise physiologists in conjunction with Conor McGregor and can be incorporated into your existing sport specific training for an extra boost to take you to the next level in your chosen sport. Head over to McGregor FAST to check it out for yourself!⠀
.⠀
.⠀
#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice #McGregorFast

Lacking back strength, have a busy lifestyle and little time for exercise or would simply like to add an assistance exercise for pullups? Barbell rows can be a great addition for any workout program
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We've looked at pendlay rows a couple of days ago, but barbell rows are quite different. You pick the weight up by performing a deadlift and you don't let it touch the ground until you finish your repetitions, unlike the pendlays. Keep the movement smooth, controlled and don't forget to retract your scapulas before every pull
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This exercise can still be considered a compound movement, since it involves pretty much all of your back and shoulder muscles, along with biceps as your secondaries and hamstrings for stabilizing your body and maintaining the form
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It's also a great addition for short workout routines, after the big compounds. String together squat, bench press and barbell rows and you've got a killer workout!
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Keep the reps low, at around 5 - 8 for strength work and abot 8 - 12 for ideal hypertrophy

Lacking back strength, have a busy lifestyle and little time for exercise or would simply like to add an assistance exercise for pullups? Barbell rows can be a great addition for any workout program
-
We've looked at pendlay rows a couple of days ago, but barbell rows are quite different. You pick the weight up by performing a deadlift and you don't let it touch the ground until you finish your repetitions, unlike the pendlays. Keep the movement smooth, controlled and don't forget to retract your scapulas before every pull
-
This exercise can still be considered a compound movement, since it involves pretty much all of your back and shoulder muscles, along with biceps as your secondaries and hamstrings for stabilizing your body and maintaining the form
-
It's also a great addition for short workout routines, after the big compounds. String together squat, bench press and barbell rows and you've got a killer workout!
-
Keep the reps low, at around 5 - 8 for strength work and abot 8 - 12 for ideal hypertrophy

Training your back & shoulder muscles are important for posture & make you look amazing in that summer cami dress 😉 ⁣
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3 easy workouts you can do are: ⁣
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✨  Arnold Press⁣
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✨Dumbbell Snatch ⁣
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✨ Dumbbell side plank rotation ⁣
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Check out my story on how to do this workout 💓⁣
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#FitJourney #FitnessTraining #FitTips #FitnessInspiration  #GirlsWhoLift  #fitnessdedication #fitnessfirst #fitspo #workoutadvice #workoutathome #workoutbabe #workonyouforyou #workonyourselfdaily #workoutaccountability #tiptuesday

Training your back & shoulder muscles are important for posture & make you look amazing in that summer cami dress 😉 ⁣

3 easy workouts you can do are: ⁣

✨ Arnold Press⁣

✨Dumbbell Snatch ⁣

✨ Dumbbell side plank rotation ⁣


Check out my story on how to do this workout 💓⁣



⁣ ⁣

#FitJourney #FitnessTraining #FitTips #FitnessInspiration #GirlsWhoLift #fitnessdedication #fitnessfirst #fitspo #workoutadvice #workoutathome #workoutbabe #workonyouforyou #workonyourselfdaily #workoutaccountability #tiptuesday

Want big triceps? Dips. Any variation.
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When grinding out a set of dips, get the maximum results and most muscle recruitment (activation) by doing this:
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Increase the time your muscles are under tension by moving smoothly, slowly and deliberately and squeeze your muscle at the “top” of each rep when it’s fully contracted.
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This will maximize the muscle-fibre damage, which will increase the rate at which you grow.
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More muscle damage = more adaptation/growth

Want big triceps? Dips. Any variation.
-
When grinding out a set of dips, get the maximum results and most muscle recruitment (activation) by doing this:
-
Increase the time your muscles are under tension by moving smoothly, slowly and deliberately and squeeze your muscle at the “top” of each rep when it’s fully contracted.
-
This will maximize the muscle-fibre damage, which will increase the rate at which you grow.
-
More muscle damage = more adaptation/growth

➖CHOOSING REST PERIODS➖
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This is definitely one topic that gets overlooked BIG TIME and honestly when it’s done correctly it will maximize your training!
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Below are 3 rep ranges and what I recommend you choose for your rest period in between sets....👇🏽
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✖️1-6 Reps: 2-4 Minutes
✖️8-12 Reps: 60-90 Seconds
✖️12+ Reps: 30-60 Seconds
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The heavier you go the more rest your body is going to need between sets. Now if you go lighter and aim for higher reps, then your rest period can be much shorter! But of course this will ultimately vary for each individual.
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📸 @slick_studios ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📲Looking to get YOUR very OWN Custom Workout Program?! Apply using the link above⤴️ in my bio!!
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💪🏽 | Shredding + Muscle Building Programs
🍎 | Nutrition + Flexible Dieting Plans
🏆 | Contest Prep
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📧 | mattleefitcoaching@gmail.com
📲 | LINK IN BIO
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#restperiods #gymhelp #gymadvice #workouthelp #workoutadvice #fitnesscoach #personaltraining #onlinecoaching #bodybuilding #mensphysique #summershredding #armday #fitnessmodel #fitfluencer #gainsville #teammattleefit #slickstudios

➖CHOOSING REST PERIODS➖
.
This is definitely one topic that gets overlooked BIG TIME and honestly when it’s done correctly it will maximize your training!
.
Below are 3 rep ranges and what I recommend you choose for your rest period in between sets....👇🏽
.
✖️1-6 Reps: 2-4 Minutes
✖️8-12 Reps: 60-90 Seconds
✖️12+ Reps: 30-60 Seconds
.
The heavier you go the more rest your body is going to need between sets. Now if you go lighter and aim for higher reps, then your rest period can be much shorter! But of course this will ultimately vary for each individual.
.
📸 @slick_studios ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📲Looking to get YOUR very OWN Custom Workout Program?! Apply using the link above⤴️ in my bio!!
.
💪🏽 | Shredding + Muscle Building Programs
🍎 | Nutrition + Flexible Dieting Plans
🏆 | Contest Prep
.
📧 | mattleefitcoaching@gmail.com
📲 | LINK IN BIO
.
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#restperiods #gymhelp #gymadvice #workouthelp #workoutadvice #fitnesscoach #personaltraining #onlinecoaching #bodybuilding #mensphysique #summershredding #armday #fitnessmodel #fitfluencer #gainsville #teammattleefit #slickstudios

Absolutely Insane Chest Superset! Volume ⬆️
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Yoooo this right here, this was awful 😂 After this superset, my chest and triceps were on FIRE! I couldn’t feel them and they became useless😂
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I highly recommend you try this out on your next chest or push day and see for yourself! This will leave you on the brink of tears and vomit 😂
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Superset: as many reps in 30secs 
1. Chest Press- We did incline here but you can do any chest press of your liking!
2. Pushups- We did normal pushups, you can do wide, close, diamond, etc. ⠀
⠀
Check out my page if you wanna learn more! I’ll be making videos going over exactly how I lost 150lbs and more! I also post tips, workouts, and advice to my story daily! Don’t miss out!! Have a good day!

Absolutely Insane Chest Superset! Volume ⬆️


Yoooo this right here, this was awful 😂 After this superset, my chest and triceps were on FIRE! I couldn’t feel them and they became useless😂


I highly recommend you try this out on your next chest or push day and see for yourself! This will leave you on the brink of tears and vomit 😂


Superset: as many reps in 30secs
1. Chest Press- We did incline here but you can do any chest press of your liking!
2. Pushups- We did normal pushups, you can do wide, close, diamond, etc. ⠀

Check out my page if you wanna learn more! I’ll be making videos going over exactly how I lost 150lbs and more! I also post tips, workouts, and advice to my story daily! Don’t miss out!! Have a good day!

💥SEPARATE YOURSELF FROM THE PACK💥
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IT’S SIMPLE
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1️⃣ Take action and show up
2️⃣ What everyone is doing do the  opposite
3️⃣ Create your lane
4️⃣ Pay attention to detail
5️⃣ Remember your WHY

💥SEPARATE YOURSELF FROM THE PACK💥
-
IT’S SIMPLE
-
1️⃣ Take action and show up
2️⃣ What everyone is doing do the opposite
3️⃣ Create your lane
4️⃣ Pay attention to detail
5️⃣ Remember your WHY

Cat and I did partner back extensions whilst on our honeymoon.
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I suffered from a pretty gnarly back injury over 2 years ago.
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My back doesn’t bother me anymore, for the most part.
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But, if I don’t exercise, it bothers me.
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At this point of the honeymoon, we got to our villa (trullo, if you want to get more specific) and it happened to have a 16kg kettlebell, which was really quite an awesome discovery. •
•
We also found a good spot to do some partner assisted back extensions.
•
These partner back extensions with a KB held to my chest hammered my back in the best of ways. It didn’t bother me again.
•
If you don’t strengthen the muscles around a joint, that joint loses stability and thus becomes prone to injury.
•
Resistance training is key to reducing the chances of injury. It won’t prevent it, but it will significantly reduce the chances.
•
A meta-analysis in 2014 showed resistance training to be effective at reducing the chance of injury up to 69%. Stretching only up to 4%.

Cat and I did partner back extensions whilst on our honeymoon.

I suffered from a pretty gnarly back injury over 2 years ago.

My back doesn’t bother me anymore, for the most part.

But, if I don’t exercise, it bothers me.

At this point of the honeymoon, we got to our villa (trullo, if you want to get more specific) and it happened to have a 16kg kettlebell, which was really quite an awesome discovery. •

We also found a good spot to do some partner assisted back extensions.

These partner back extensions with a KB held to my chest hammered my back in the best of ways. It didn’t bother me again.

If you don’t strengthen the muscles around a joint, that joint loses stability and thus becomes prone to injury.

Resistance training is key to reducing the chances of injury. It won’t prevent it, but it will significantly reduce the chances.

A meta-analysis in 2014 showed resistance training to be effective at reducing the chance of injury up to 69%. Stretching only up to 4%.

Technique Tip: Med Ball Slams
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Slams are a great exercise to use for conditioning for a generally safe but exhausting exercise. You can use a medicine ball (photo) or slam balls (which don’t bounce as much).
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With arms straight overhead, slam the ball straight down while also performing a squat. Pick up or catch the ball and stand up tall to slam again.
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I like to have clients perform movement by extending up onto ball of the foot at the top and landing in the squat with weight distributed evenly on the whole foot.
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Keep chest tall throughout movement.
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📸 @whonphoto

Technique Tip: Med Ball Slams
.
Slams are a great exercise to use for conditioning for a generally safe but exhausting exercise. You can use a medicine ball (photo) or slam balls (which don’t bounce as much).
.
With arms straight overhead, slam the ball straight down while also performing a squat. Pick up or catch the ball and stand up tall to slam again.
.
I like to have clients perform movement by extending up onto ball of the foot at the top and landing in the squat with weight distributed evenly on the whole foot.
.
Keep chest tall throughout movement.
.
📸 @whonphoto

Let’s talk about supplemental protein powder.
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1. When is the best time to use this supplement? -Immediately after your workout and/or throughout the day when you’re in a rush or just need to increase your daily protein intake. 
2. Why use ISOPHORM by dragon pharma? -It’s made up of hydrolyzed whey isolate.  This is the cleanest form of whey protein and the most easily absorbed by your body,  this means you’ll not only get better use of the protein gram for gram but you’ll find you don’t get the same bloat/ discomfort you do from other protein powders. —
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Get yours today at www.dragonpharmalabs.com and use code TRISTAN10 to save at checkout! 🐉🐉 .
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#bodybuilding #teamt #dragonpharma #classicphysique #protein #supplementreview #workout #workoutadvice #personaltrainer #onlinecoach #igfit

Let’s talk about supplemental protein powder.
-
1. When is the best time to use this supplement? -Immediately after your workout and/or throughout the day when you’re in a rush or just need to increase your daily protein intake.
2. Why use ISOPHORM by dragon pharma? -It’s made up of hydrolyzed whey isolate. This is the cleanest form of whey protein and the most easily absorbed by your body, this means you’ll not only get better use of the protein gram for gram but you’ll find you don’t get the same bloat/ discomfort you do from other protein powders. —

Get yours today at www.dragonpharmalabs.com and use code TRISTAN10 to save at checkout! 🐉🐉 .
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#bodybuilding #teamt #dragonpharma #classicphysique #protein #supplementreview #workout #workoutadvice #personaltrainer #onlinecoach #igfit

Cardio vs. Weight Training ⁣
⁣⁣
Which is better for fat loss?⁣⁣
⁣⁣
The truth: Incorporate a combo of both, at a rate which suits your needs, for optimal results. Remember, the plan that works the best is the one that you can stick to!⁣⁣
⁣⁣
CARDIO:⁣⁣
⁣⁣
🏃🏻‍♀️ For the most part, and with few exceptions, cardiovascular exercise is only burning calories in the moment in which the exercise is being performed. Optimize this by choosing HIIT or high-intensity interval training over steady state cardio. This is going to get your heart rate up and over time helps increase stamina and endurance.⁣⁣
⁣⁣
🏃🏻‍♀️ Cardio also helps the “scale drop” however it may be a mix of burning fat & losing water weight from sweating!⁣⁣
⁣⁣
STRENGTH TRAINING:⁣⁣
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🏋🏻‍♀️ With strength training your body continues to burn calories after your body has performed the exercise, this is called the “after-burn”. This is because as your muscles repair and rebuild themselves following your workout, your metabolism stays elevated as it continues to use energy to do so.⁣⁣
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🏋🏻‍♀️ Increasing our lean muscle mass leads to an increase in our metabolic rate. But what does this even mean? 😂 Basically muscles use much more energy than fat to perform their basic functions, therefore your body will be burning more calories throughout the day as your muscle mass starts to increase.⁣⁣
⁣⁣
🏋🏻‍♀️ The scale may drop much slower 😨Oh no! Really, it’s not the end of the world, and here’s why. The scale just tells us our relationship with gravity, that’s it. It doesn’t account for muscle mass vs. fat mass. Muscle tissue takes up less “space” on our body than fat tissue, therefore your body will start to look more toned and your clothes will start fitting better!⁣⁣
⁣⁣
🏋🏻‍♀️ When strength training with an overarching goal of losing fat, I recommend moderate intensity lifts using free weights or cables. Lifting too often, too heavy, or too intensely may prioritize muscle gain over fat loss and this can actually SLOW down our metabolism to preserve energy if you are operating in a caloric deficit for fat loss.⁣

Cardio vs. Weight Training ⁣
⁣⁣
Which is better for fat loss?⁣⁣
⁣⁣
The truth: Incorporate a combo of both, at a rate which suits your needs, for optimal results. Remember, the plan that works the best is the one that you can stick to!⁣⁣
⁣⁣
CARDIO:⁣⁣
⁣⁣
🏃🏻‍♀️ For the most part, and with few exceptions, cardiovascular exercise is only burning calories in the moment in which the exercise is being performed. Optimize this by choosing HIIT or high-intensity interval training over steady state cardio. This is going to get your heart rate up and over time helps increase stamina and endurance.⁣⁣
⁣⁣
🏃🏻‍♀️ Cardio also helps the “scale drop” however it may be a mix of burning fat & losing water weight from sweating!⁣⁣
⁣⁣
STRENGTH TRAINING:⁣⁣
⁣⁣
🏋🏻‍♀️ With strength training your body continues to burn calories after your body has performed the exercise, this is called the “after-burn”. This is because as your muscles repair and rebuild themselves following your workout, your metabolism stays elevated as it continues to use energy to do so.⁣⁣
⁣⁣
🏋🏻‍♀️ Increasing our lean muscle mass leads to an increase in our metabolic rate. But what does this even mean? 😂 Basically muscles use much more energy than fat to perform their basic functions, therefore your body will be burning more calories throughout the day as your muscle mass starts to increase.⁣⁣
⁣⁣
🏋🏻‍♀️ The scale may drop much slower 😨Oh no! Really, it’s not the end of the world, and here’s why. The scale just tells us our relationship with gravity, that’s it. It doesn’t account for muscle mass vs. fat mass. Muscle tissue takes up less “space” on our body than fat tissue, therefore your body will start to look more toned and your clothes will start fitting better!⁣⁣
⁣⁣
🏋🏻‍♀️ When strength training with an overarching goal of losing fat, I recommend moderate intensity lifts using free weights or cables. Lifting too often, too heavy, or too intensely may prioritize muscle gain over fat loss and this can actually SLOW down our metabolism to preserve energy if you are operating in a caloric deficit for fat loss.⁣

Repost: @henrycavill⠀
"During this period I learned that it's not the weight that matters, it's the workout."⠀
.⠀
Depending on what results you seek, it not always the weight of your equipment that generates the best results, it can be your form, workout style, how often you exercise or any number of other factors that make up your routine. As long as you make your workout count, that's all that matters! 👊🔥⠀
.⠀
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#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice

Repost: @henrycavill
"During this period I learned that it's not the weight that matters, it's the workout."⠀
.⠀
Depending on what results you seek, it not always the weight of your equipment that generates the best results, it can be your form, workout style, how often you exercise or any number of other factors that make up your routine. As long as you make your workout count, that's all that matters! 👊🔥⠀
.⠀
.⠀
#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice

Are you making this HUGE mistake? 😳🚫⁣
⁣
When I first started lifting in high school, I went to the local health club.⁣
⁣
Although the equipment was fine, and I had everything there I needed as a beginner, It was missing one big component.⁣
⁣
The environment.⁣
⁣
The people were all older, not pushing themselves, and there were no serious lifters.⁣
⁣
As someone who was dying to get bigger and put on muscle, I needed to be in the environment of people who were going hard and growing. ⁣
⁣
This is when I made the switch.⁣
⁣
I went to LA fitness, and saw people who had been lifting for 10 years, had huge bulging muscles, were pushing impressive amounts of weight, and this INSPIRED ME.⁣
⁣
It showed me what was possible, and what it took to achieve my goals. ⁣
⁣
It set a new standard, and gave me a target to aim for in the gym.⁣
⁣
In order to grow and reach your goals, you need to be in an environment that’s conducive to your growth. ⁣
⁣
You may be working out in an gym that is actually holding you back.⁣
⁣
Switching to a gym that inspired me, motivated me, and put me in an environment with people who were growing, was one of the most powerful shifts I made in my fitness journey 💪🏽

Are you making this HUGE mistake? 😳🚫⁣

When I first started lifting in high school, I went to the local health club.⁣

Although the equipment was fine, and I had everything there I needed as a beginner, It was missing one big component.⁣

The environment.⁣

The people were all older, not pushing themselves, and there were no serious lifters.⁣

As someone who was dying to get bigger and put on muscle, I needed to be in the environment of people who were going hard and growing. ⁣

This is when I made the switch.⁣

I went to LA fitness, and saw people who had been lifting for 10 years, had huge bulging muscles, were pushing impressive amounts of weight, and this INSPIRED ME.⁣

It showed me what was possible, and what it took to achieve my goals. ⁣

It set a new standard, and gave me a target to aim for in the gym.⁣

In order to grow and reach your goals, you need to be in an environment that’s conducive to your growth. ⁣

You may be working out in an gym that is actually holding you back.⁣

Switching to a gym that inspired me, motivated me, and put me in an environment with people who were growing, was one of the most powerful shifts I made in my fitness journey 💪🏽

Are lifts a core component of your workout? Check out our top lifting tips for the overhead press, squats and deadlifts to make sure you're performing at your absolute best, when your best is required 👊🔥⠀
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#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice #WorkoutChallenge #Workouttips

Are lifts a core component of your workout? Check out our top lifting tips for the overhead press, squats and deadlifts to make sure you're performing at your absolute best, when your best is required 👊🔥⠀
.⠀
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#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice #WorkoutChallenge #Workouttips

If you have been told band walks or donkey kicks with ankle weights are great for strengthening or “toning 🙄” your glutes, I’m here to tell you that is BS. I’m also going to try to save you some time in the gym and recommend you just focus on the big movements, deadlifts and squats (single leg and split stance variations of these are also great if you want novelty), while making sure your pelvis is actually in a position to allow your glutes to work. If you can’t lengthen your glutes because they are chronically tight from anterior rotation of the pelvis and you don’t have full extension of the hips then doing band walks and donkey kicks are taking your further down the line of compensation. Learn to initiate a hinge by maintaining core control and lengthening your glutes not by pulling with your low back. All the band walks and ankle weights in the world won’t get you there and likely they will prevent you from getting there. If you follow a trainer with lots of butt picks in skimpy clothes and they are recommending these things, you might want to seriously consider their content. They might look good and be making money but their advice is not helping you look and feel your best. And, for god sakes, women, can we stop worrying so much about how big our butts are and overly sexualizing ourselves?! #katiestclairfitness #buttrants #glutestrength #bandwalksareoutdeadliftsarein #quitoversexualizingwomen #whatwillfitnessmeantoourchildren #strongwomen #deadlifts #squats #quitwiththedinkeykicks #workoutadvice #becarefulwhereyougetadvice #questionmotives

If you have been told band walks or donkey kicks with ankle weights are great for strengthening or “toning 🙄” your glutes, I’m here to tell you that is BS. I’m also going to try to save you some time in the gym and recommend you just focus on the big movements, deadlifts and squats (single leg and split stance variations of these are also great if you want novelty), while making sure your pelvis is actually in a position to allow your glutes to work. If you can’t lengthen your glutes because they are chronically tight from anterior rotation of the pelvis and you don’t have full extension of the hips then doing band walks and donkey kicks are taking your further down the line of compensation. Learn to initiate a hinge by maintaining core control and lengthening your glutes not by pulling with your low back. All the band walks and ankle weights in the world won’t get you there and likely they will prevent you from getting there. If you follow a trainer with lots of butt picks in skimpy clothes and they are recommending these things, you might want to seriously consider their content. They might look good and be making money but their advice is not helping you look and feel your best. And, for god sakes, women, can we stop worrying so much about how big our butts are and overly sexualizing ourselves?! #katiestclairfitness #buttrants #glutestrength #bandwalksareoutdeadliftsarein #quitoversexualizingwomen #whatwillfitnessmeantoourchildren #strongwomen #deadlifts #squats #quitwiththedinkeykicks #workoutadvice #becarefulwhereyougetadvice #questionmotives

Most of us judge the effectiveness of a workout based on how sore we feel the day after we do it. Being sore isn’t the end-all-be-all, though.
.
A little soreness if fine and not a big deal, especially if it’s been a while since you’ve worked out and you’re just starting to build a routine again. However, if you wake up super sore, to the point where you can’t walk normally, the morning after a workout, that’s actually a sign that you went too hard and overdid it.
.
If you beat your body up that badly, it’s harder for you to recover. If you can’t recover from your workouts, you’re not going to see the kind of results you’re hoping for.
.
Think about it. If you beat the crap out of yourself one day and can’t move for three days afterward, you’re going to have a harder time making progress. You will also be more likely to burn out or injure yourself, neither of which is good for reaching your fitness goals. .
On the other hand, if you manage the intensity of your workouts, you’ll have an easier time fitting in multiple workouts per week, making progress, and staying consistent. .
Remember, working out should help you to feel energized and capable; it shouldn’t wipe you out and leave you shaking on the floor.
.
Don’t be fooled by all the #beastmode stuff you see online. Listen to your body and know when you need to dial it back. It’s better to take slow steps forward than to take giant leaps and then backslide because you took on too much. .
#fitness #workout #postworkoutsoreness #soremuscles #strength #health #fitnessadvice #workoutadvice #fitnesstips #workouttips #fitnessinspiration #workoutinspiration #nasm #nasmcpt #personaltrainer #personaltrainertips #getfit #getstrong #gethealthy #consistency #consistencyiskey #intensity #workoutintensity

Most of us judge the effectiveness of a workout based on how sore we feel the day after we do it. Being sore isn’t the end-all-be-all, though.
.
A little soreness if fine and not a big deal, especially if it’s been a while since you’ve worked out and you’re just starting to build a routine again. However, if you wake up super sore, to the point where you can’t walk normally, the morning after a workout, that’s actually a sign that you went too hard and overdid it.
.
If you beat your body up that badly, it’s harder for you to recover. If you can’t recover from your workouts, you’re not going to see the kind of results you’re hoping for.
.
Think about it. If you beat the crap out of yourself one day and can’t move for three days afterward, you’re going to have a harder time making progress. You will also be more likely to burn out or injure yourself, neither of which is good for reaching your fitness goals. .
On the other hand, if you manage the intensity of your workouts, you’ll have an easier time fitting in multiple workouts per week, making progress, and staying consistent. .
Remember, working out should help you to feel energized and capable; it shouldn’t wipe you out and leave you shaking on the floor.
.
Don’t be fooled by all the #beastmode stuff you see online. Listen to your body and know when you need to dial it back. It’s better to take slow steps forward than to take giant leaps and then backslide because you took on too much. .
#fitness #workout #postworkoutsoreness #soremuscles #strength #health #fitnessadvice #workoutadvice #fitnesstips #workouttips #fitnessinspiration #workoutinspiration #nasm #nasmcpt #personaltrainer #personaltrainertips #getfit #getstrong #gethealthy #consistency #consistencyiskey #intensity #workoutintensity

Trivia Tuesday
True or false?
Its ok to do the same workout everyday?

False.

This is a terrible idea and we see people do it all the time! 
The goal is to seek variation in your routine to prevent injury and promote longevity.  You could imagine bench pressing everyday is a bad idea right?  But why?

By constantly assaulting the same muscle groups without rest, you destroy those muscle fibers before they have the time to repair. You don't let your body move past the demolition phase and into the building phase. Without rest and recovery, your muscles cannot fully grow.  Overtraining a certain body part can easily lead to injury.  The pros understand the importance of rest, it is equally as important as training.

Switch up your routine.  If you feel irritation in the shoulders, knees, elbows, hips or back it might be a sign that you need some variation.

Follow The Untouchables every Tuesday for more brain busting trivia 🧠 
#UntouchableFitness #TheUntouchables #Exercise #Exercises #gymmotivation #gymlife #gym #fitnessmotivation #fitnesslife #fitfam #workout #workoutmotivation #bodybuilding #bodybuildingmotivation #fitnessgoals #getfit #healthylifestyle #cleaneating #healthy #protein #ketodiet #muscle #strengthtraining #health #healthandwellness #overtraining #recovery #rest #variation #workoutadvice

Trivia Tuesday
True or false?
Its ok to do the same workout everyday?

False.

This is a terrible idea and we see people do it all the time!
The goal is to seek variation in your routine to prevent injury and promote longevity. You could imagine bench pressing everyday is a bad idea right? But why?

By constantly assaulting the same muscle groups without rest, you destroy those muscle fibers before they have the time to repair. You don't let your body move past the demolition phase and into the building phase. Without rest and recovery, your muscles cannot fully grow. Overtraining a certain body part can easily lead to injury. The pros understand the importance of rest, it is equally as important as training.

Switch up your routine. If you feel irritation in the shoulders, knees, elbows, hips or back it might be a sign that you need some variation.

Follow The Untouchables every Tuesday for more brain busting trivia 🧠
#UntouchableFitness #TheUntouchables #Exercise #Exercises #gymmotivation #gymlife #gym #fitnessmotivation #fitnesslife #fitfam #workout #workoutmotivation #bodybuilding #bodybuildingmotivation #fitnessgoals #getfit #healthylifestyle #cleaneating #healthy #protein #ketodiet #muscle #strengthtraining #health #healthandwellness #overtraining #recovery #rest #variation #workoutadvice

Top set of 465x3 from a small Deficit.

Also did some American-style swings at 70 before each set.

Training is going well, very excited to Max my high bar axle squat later this week.

#fitness #lifting #fitspo #fitpro #fitclubboise #personaltrainer #powerlifting #strongman #physique #bodybuilding #crossfit #fitfam #motivation #johnnysfitclub #thisisboise #boise #gainz #workout #workoutadvice #fitnesstip #fatloss #conjugatemethod #nutrishopboise #nutrishopmeridian #deadlift #bsu #meridian

Top set of 465x3 from a small Deficit.

Also did some American-style swings at 70 before each set.

Training is going well, very excited to Max my high bar axle squat later this week.

#fitness #lifting #fitspo #fitpro #fitclubboise #personaltrainer #powerlifting #strongman #physique #bodybuilding #crossfit #fitfam #motivation #johnnysfitclub #thisisboise #boise #gainz #workout #workoutadvice #fitnesstip #fatloss #conjugatemethod #nutrishopboise #nutrishopmeridian #deadlift #bsu #meridian

Giving up on yourself.
>>
This used to happen way too frequently in the past. If my day, week, month didn’t go as planned, I would give up.
>>
If I ate a dessert I shouldn’t have, I used that as an excuse to eat like shit all day long. If I didn’t work out for a couple of days for whatever reason, I used that as an excuse to stop working out completely. If I didn’t get my workout in at the exact time I said I was going to, I used that as an excuse to not workout at all.
>>
I AM TIRED OF THE EXCUSES.
>>
I AM TIRED OF GIVING UP ON MYSELF.
>>
Stop allowing your excuses to run your life. You are in control of your own life.

Giving up on yourself.
>>
This used to happen way too frequently in the past. If my day, week, month didn’t go as planned, I would give up.
>>
If I ate a dessert I shouldn’t have, I used that as an excuse to eat like shit all day long. If I didn’t work out for a couple of days for whatever reason, I used that as an excuse to stop working out completely. If I didn’t get my workout in at the exact time I said I was going to, I used that as an excuse to not workout at all.
>>
I AM TIRED OF THE EXCUSES.
>>
I AM TIRED OF GIVING UP ON MYSELF.
>>
Stop allowing your excuses to run your life. You are in control of your own life.

Another 'simple to complex' exercise ideas post, this time with the shoulder extension movement pattern
-
To briefly summarize this movement, it's one of the best ones you can do to target the majority of your upper back muscles and your lats. And the best thing is, there's a lot of ways to train them!
-
If your priority is shoulder flexibility and posture improvement, one cheap resistance band can do the trick for you. Keep the repetitions high and movement slow and controlled
-
If your goal is hypertrophy / muscle mass gain, a pair of dumbbells can work your back evenly, so you don't catch yourself with assymetries all of a sudden. If you're often breaking posture, try the unilateral version on the bench for added assistance
-
If your goal is pure pulling strength, the barbell can, again, get you very far if your progression system is on point.
-
Whatever exercise and goals you have however, make sure to always learn proper form first. Bending the neutral back position is one of the biggest and often seen mistake, and it can leave some serious injuries
-
FORM FIRST, weight second!

Another 'simple to complex' exercise ideas post, this time with the shoulder extension movement pattern
-
To briefly summarize this movement, it's one of the best ones you can do to target the majority of your upper back muscles and your lats. And the best thing is, there's a lot of ways to train them!
-
If your priority is shoulder flexibility and posture improvement, one cheap resistance band can do the trick for you. Keep the repetitions high and movement slow and controlled
-
If your goal is hypertrophy / muscle mass gain, a pair of dumbbells can work your back evenly, so you don't catch yourself with assymetries all of a sudden. If you're often breaking posture, try the unilateral version on the bench for added assistance
-
If your goal is pure pulling strength, the barbell can, again, get you very far if your progression system is on point.
-
Whatever exercise and goals you have however, make sure to always learn proper form first. Bending the neutral back position is one of the biggest and often seen mistake, and it can leave some serious injuries
-
FORM FIRST, weight second!

REST PAUSE by @fitness_walkthrough⠀⠀
-⠀⠀
Rest-pause training is a great, research-backed intensity technique that can help get you in and out of the gym a little faster while also providing a novel training stimulus. ⠀⠀
-⠀⠀
Doing 30 total reps “rest-pause” style is a LOT more taxing than your typical 3x10 performed as straight sets, so I tend to program these for my accessory movements, particularly when it’s the last exercise I’ll be performing for a given muscle group.⠀⠀
-⠀⠀
One way I like to achieve progressive overload with rest-pause is by performing additional reps each week until I’ve reached a top end cap. I then increase the weight by the smallest increment possible and start from the bottom. For example:⠀⠀
-⠀⠀
Week 1: 100 lbs x 10 reps @RPE 9 (activation set). Followed by rest-pause cluster sets until a total rep count of 20 reps is reached.⠀⠀
-⠀⠀
Week 2: 100 lbs x 10 reps @RPE 9, working up to 25 total reps via rest-pause.⠀⠀
-⠀⠀
Week 3: 100 lbs x 11 reps @RPE 9, working up to 30 total reps via rest-pause.⠀⠀
-⠀⠀
Week 4: 100 lbs x 11 reps @RPE 9, working up to 45 total reps via rest-pause.⠀⠀
-⠀⠀
Week 5: (DELOAD)⠀⠀
-⠀⠀
Week 6: 105 lbs x 10 reps, working up to 20 total reps via rest-pause.⠀⠀
-⠀⠀
Have you ever given rest-pause a try? Drop a comment below!⠀⠀
.⠀⠀
.⠀⠀
.⠀⠀
#fitnesswalkthrough #workouttips #hypertrophy #swoleisthegoal #gainscity #pumpday #bulkingup #bulkup #workoutadvice #musclescience #muscles #musclegain #gainmuscle #bodybuildingnation #gymrat #fitfam #jacked  #musclegrowth #strengthandconditioning #restpause #myoreps

REST PAUSE by @fitness_walkthrough⠀⠀
-⠀⠀
Rest-pause training is a great, research-backed intensity technique that can help get you in and out of the gym a little faster while also providing a novel training stimulus. ⠀⠀
-⠀⠀
Doing 30 total reps “rest-pause” style is a LOT more taxing than your typical 3x10 performed as straight sets, so I tend to program these for my accessory movements, particularly when it’s the last exercise I’ll be performing for a given muscle group.⠀⠀
-⠀⠀
One way I like to achieve progressive overload with rest-pause is by performing additional reps each week until I’ve reached a top end cap. I then increase the weight by the smallest increment possible and start from the bottom. For example:⠀⠀
-⠀⠀
Week 1: 100 lbs x 10 reps @RPE 9 (activation set). Followed by rest-pause cluster sets until a total rep count of 20 reps is reached.⠀⠀
-⠀⠀
Week 2: 100 lbs x 10 reps @RPE 9, working up to 25 total reps via rest-pause.⠀⠀
-⠀⠀
Week 3: 100 lbs x 11 reps @RPE 9, working up to 30 total reps via rest-pause.⠀⠀
-⠀⠀
Week 4: 100 lbs x 11 reps @RPE 9, working up to 45 total reps via rest-pause.⠀⠀
-⠀⠀
Week 5: (DELOAD)⠀⠀
-⠀⠀
Week 6: 105 lbs x 10 reps, working up to 20 total reps via rest-pause.⠀⠀
-⠀⠀
Have you ever given rest-pause a try? Drop a comment below!⠀⠀
.⠀⠀
.⠀⠀
.⠀⠀
#fitnesswalkthrough #workouttips #hypertrophy #swoleisthegoal #gainscity #pumpday #bulkingup #bulkup #workoutadvice #musclescience #muscles #musclegain #gainmuscle #bodybuildingnation #gymrat #fitfam #jacked #musclegrowth #strengthandconditioning #restpause #myoreps

ridiculous.⁣
⁣
⁣
working out every day isn't ridiculous.⁣
⁣
fitting your workouts into your schedule isn't ridiculous.⁣
⁣
bettering yourself isn't ridiculous.⁣
⁣
you're on this journey because YOU want it, not anyone else. don't let ignorant people pull you down. don't let their comments get under your skin.⁣
⁣
you want to wear an oversized shirt and sweatpants to the gym? do it. you wanna wear minimal clothes? do it. waking up at 5am every day to workout? DO. IT. do WHATEVER makes you happy, makes you feel good, allows you to reach your goals. eff others opinions.⁣
⁣
nothing you do is ridiculous so hold your head so high and do the damn thing👊🏻⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
💊 @1upnutrition • brittany20⁣
🖤 @skywearthreads • BFIT15⁣
🏋🏼‍♀️ @purelift_apparel •BFIT10⁣
💧 @freskincare •BFIITT

ridiculous.⁣


working out every day isn't ridiculous.⁣

fitting your workouts into your schedule isn't ridiculous.⁣

bettering yourself isn't ridiculous.⁣

you're on this journey because YOU want it, not anyone else. don't let ignorant people pull you down. don't let their comments get under your skin.⁣

you want to wear an oversized shirt and sweatpants to the gym? do it. you wanna wear minimal clothes? do it. waking up at 5am every day to workout? DO. IT. do WHATEVER makes you happy, makes you feel good, allows you to reach your goals. eff others opinions.⁣

nothing you do is ridiculous so hold your head so high and do the damn thing👊🏻⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
💊 @1upnutrition • brittany20⁣
🖤 @skywearthreads • BFIT15⁣
🏋🏼‍♀️ @purelift_apparel •BFIT10⁣
💧 @freskincare •BFIITT

One of my favorite ARM SUPERSETS ⚡️
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-
1️⃣ Cable Curls - 4 x 12 💥
+ 
2️⃣ Tricep Extensions - 4 x 12 💥
-
-
Don’t forget to SWIPE and SAVE ⚡️
-
-
#bodybuilding #fitness #fit #workoutmotivation #gymshark #gymmotivation #club51fitness #motivation #weightlifting #workoutroutine #physiquefreak #gymgoals #gymfam #fitnessfam #musclebuilding #fitgram #workoutadvice #workoutinspiration #weights #workout #gym #fitnesstips #workoutroutine
#mycalvins #shredded #flex #mensphysique #youtube
One way to keep momentum going is to 
have constantly greater goals. If you aim for 
nothing, you'll hit it every time. It's important 
to set your own goals and work hard to 
achieve them. You should set goals beyond

One way to keep momentum going is to
have constantly greater goals. If you aim for
nothing, you'll hit it every time. It's important
to set your own goals and work hard to
achieve them. You should set goals beyond

Unpopular opinion: Motivation is GARBAGE 🗑⁣
⁣
Instead of chasing & searching feeling of “motivation” 24/7... ⁣⁣
⁣⁣
You have to DECIDE to make your goal and yourself a priority.⁣
⁣⁣
So, is the problem REALLY motivation? ⁣🧐⁣
⁣
It’s Monday again ...⁣
⁣⁣
So, I want to ask you:⁣⁣
⁣ ✍🏽Did you schedule the days you’re going to workout? ⁣
👩🏽‍🍳 meal prep yesterday? ⁣⁣
🍉 go to the grocery store?⁣⁣
💪🏽 check in with your coach if you have one!⁣
⁣⁣
🖕🏼 motivation! Let’s get DETERMINED to BE consistent. ⁣⁣
⁣⁣
It’s time to stop standing in your own way. ⁣⁣
⁣⁣
Even if it’s an inch. Even if it’s 1lb a month. ⁣⁣
⁣⁣
I want to challenge you to write it and EXECUTE on your goals.⁣⁣
⁣⁣
Send me, or a friend a message to keep you accountable!⁣
⁣
Let’s crush some goals! 🖤

Unpopular opinion: Motivation is GARBAGE 🗑⁣

Instead of chasing & searching feeling of “motivation” 24/7... ⁣⁣
⁣⁣
You have to DECIDE to make your goal and yourself a priority.⁣
⁣⁣
So, is the problem REALLY motivation? ⁣🧐⁣

It’s Monday again ...⁣
⁣⁣
So, I want to ask you:⁣⁣
⁣ ✍🏽Did you schedule the days you’re going to workout? ⁣
👩🏽‍🍳 meal prep yesterday? ⁣⁣
🍉 go to the grocery store?⁣⁣
💪🏽 check in with your coach if you have one!⁣
⁣⁣
🖕🏼 motivation! Let’s get DETERMINED to BE consistent. ⁣⁣
⁣⁣
It’s time to stop standing in your own way. ⁣⁣
⁣⁣
Even if it’s an inch. Even if it’s 1lb a month. ⁣⁣
⁣⁣
I want to challenge you to write it and EXECUTE on your goals.⁣⁣
⁣⁣
Send me, or a friend a message to keep you accountable!⁣

Let’s crush some goals! 🖤

Hamstring rehab.💥
.
The hamstring is one of 3 posterior thigh muscles (semimembranosus, semitendinosis, biceps femoris). They originate in the ischial tuberosity (hip bone) and attach to the tibia and fibula (leg bones). They are more susceptible to injury when performing sprints, skating, kicking, and jumping due to quick shortening to lengthening of the muscle. The hamstring muscles are commonly tight in individuals who spend prolonged periods of time sitting down as well. When there is a strain in this muscle, it can create discomfort in the hip, knee, and other surrounding joints along with compensation.
.
Rehab tips.👇🏼
1️⃣ Static hamstring bridge hold.
2️⃣ Hamstring bridge.
3️⃣ Modified single leg hamstring bridge.
4️⃣ Single leg hamstring bridge.
.
📍Note: hamstring bridge is similar to a glute bridge, you just slide your heels away from you more.
.
Tag a friend below who can use this!👇🏼❤️
@rocktape @cftrainingyard

Hamstring rehab.💥
.
The hamstring is one of 3 posterior thigh muscles (semimembranosus, semitendinosis, biceps femoris). They originate in the ischial tuberosity (hip bone) and attach to the tibia and fibula (leg bones). They are more susceptible to injury when performing sprints, skating, kicking, and jumping due to quick shortening to lengthening of the muscle. The hamstring muscles are commonly tight in individuals who spend prolonged periods of time sitting down as well. When there is a strain in this muscle, it can create discomfort in the hip, knee, and other surrounding joints along with compensation.
.
Rehab tips.👇🏼
1️⃣ Static hamstring bridge hold.
2️⃣ Hamstring bridge.
3️⃣ Modified single leg hamstring bridge.
4️⃣ Single leg hamstring bridge.
.
📍Note: hamstring bridge is similar to a glute bridge, you just slide your heels away from you more.
.
Tag a friend below who can use this!👇🏼❤️
@rocktape @cftrainingyard

This is a common quote we see on fitness pages. But it’s not one I’m fully on board with. I’m not against this mantra, but I have found other ways to make fitness work for me and my clients regardless of the day of the week. Listen in and let me know what you think!

This is a common quote we see on fitness pages. But it’s not one I’m fully on board with. I’m not against this mantra, but I have found other ways to make fitness work for me and my clients regardless of the day of the week. Listen in and let me know what you think!

Building confidence for the gym👇🏼
.
.
.
First off, I get it. I’ve been there because we all have to start somewhere. 🤷‍♀️ I know what it feels like to not have a clue of what you are doing and walking into a gym full of people. It is INTIMIDATING. I remember YouTubing a tricep exercise during my workout and freaking out because I wasn’t sure if I was doing it correctly. 😅 .
.
If one of your goals is to get in the gym and you just need that extra boost of confidence to do so, try these four things.👇🏼
.
.
.
1️⃣ Have a plan, be consistent and practice. Go over your workout in your head at home, YouTube videos of the exercises, and practice! Be consistent with going to the gym so you can feel less uncomfortable each time.
.
.
2️⃣ Start with the basics. You don’t have to go in with the most elaborate workout. Stick to the basics as you build your confidence each week. .
.
3️⃣ Bring someone with you! It doesn’t have to be someone extremely experienced but just someone to go through a workout with that you can talk through the exercises with.
.
.
4️⃣ Ask for help! If you aren’t sure how to do something, ask someone that does. .
.
What tips helped you gain confidence?👇🏼
.
.
.
Link in bio for 1 on 1 online coaching. .
.
.
.
.
#buildingconfidence #gymconfidence #gymadvice #tipsfitness #fittips #gymgainz #gymwork #girlswholiftheavy #girlswhoworkout #womenwholiftheavy #womenwholiftweights #gethealthynow #womenliftingweights #getstronger #getfitstayfit #workoutmotivationquotes #workouthelp #workoutadvice #gymtime #fitgirls #onlinepersonaltrainer #coloradofit #denverfitness #fortcollinsfitness #leggains #fitnessprogram #fitnessprogress #fitnesstrainers

Building confidence for the gym👇🏼
.
.
.
First off, I get it. I’ve been there because we all have to start somewhere. 🤷‍♀️ I know what it feels like to not have a clue of what you are doing and walking into a gym full of people. It is INTIMIDATING. I remember YouTubing a tricep exercise during my workout and freaking out because I wasn’t sure if I was doing it correctly. 😅 .
.
If one of your goals is to get in the gym and you just need that extra boost of confidence to do so, try these four things.👇🏼
.
.
.
1️⃣ Have a plan, be consistent and practice. Go over your workout in your head at home, YouTube videos of the exercises, and practice! Be consistent with going to the gym so you can feel less uncomfortable each time.
.
.
2️⃣ Start with the basics. You don’t have to go in with the most elaborate workout. Stick to the basics as you build your confidence each week. .
.
3️⃣ Bring someone with you! It doesn’t have to be someone extremely experienced but just someone to go through a workout with that you can talk through the exercises with.
.
.
4️⃣ Ask for help! If you aren’t sure how to do something, ask someone that does. .
.
What tips helped you gain confidence?👇🏼
.
.
.
Link in bio for 1 on 1 online coaching. .
.
.
.
.
#buildingconfidence #gymconfidence #gymadvice #tipsfitness #fittips #gymgainz #gymwork #girlswholiftheavy #girlswhoworkout #womenwholiftheavy #womenwholiftweights #gethealthynow #womenliftingweights #getstronger #getfitstayfit #workoutmotivationquotes #workouthelp #workoutadvice #gymtime #fitgirls #onlinepersonaltrainer #coloradofit #denverfitness #fortcollinsfitness #leggains #fitnessprogram #fitnessprogress #fitnesstrainers

3 Principles That Equal Success In Raising a Pup and Weight Loss 🐶💪⁣
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When it comes to having success with a pup, if you nail these 3 areas they will be a rockstar, and they apply directly to dropping LBs and creating the body you want!⁣
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1️⃣ Consistent Schedule⁣
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In raising a pup it’s all about routine.  Wake up breakfast, walk, play time, nap.  Repeating that process 3-4 times a day.  If you want to have success in losing weight you need consistent energy.  That means getting to bed and waking up at the same time.  Planning out how many meals you will have and eating them at a regular time throughout the week.  Are you building in time to drink water throughout the day. ⁣
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2️⃣ Exercise⁣
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Depending on your pups breed and energy will dictate how many sessions they will play or walk per day, but generally 2-3 times 5-20 minutes.  This will ensure they get to bed at night and they’re not ripping apart their crate.  And for puppies that usually means play time and that leads into longer walks as they get older and muscles develop.  If you don’t move consistently find something where play and movement are combined so it’s easier mentally to commit.  This can mean going for a walk while listening to a podcast or book, playing a sport, and things like kettlebells, clubs, and steel mace provide an element of learning and play to them as well.  Working out and exercise does not have to mean programmed sets and reps or a timed run, especially if you’re job leaves you overworked and stressed. ⁣
3️⃣ Quality Food⁣
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So many puppy problems can be caused by over processed kibble that leads to diarrhea or constipation. And it’s difficult to keep your puppy on a schedule if that’s the case.  Same goes for you!  Eat organic fruits and vegetables and grass fed or wild fish whenever possible.  So much of weight loss deals with ditching the processed snacks, limiting sugar and alcohol. ⁣
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The most important part you don’t have to be perfect with these principles!  If you achieve these for 80% of the year you will see a dramatic change. Leave a “🐶” emoji in the comments if you agree!
#fitnesstips #workoutadvice #buildingmuscle #fatloss #weightlossadvice #weightlosshelp

3 Principles That Equal Success In Raising a Pup and Weight Loss 🐶💪⁣

When it comes to having success with a pup, if you nail these 3 areas they will be a rockstar, and they apply directly to dropping LBs and creating the body you want!⁣

1️⃣ Consistent Schedule⁣

In raising a pup it’s all about routine. Wake up breakfast, walk, play time, nap. Repeating that process 3-4 times a day. If you want to have success in losing weight you need consistent energy. That means getting to bed and waking up at the same time. Planning out how many meals you will have and eating them at a regular time throughout the week. Are you building in time to drink water throughout the day. ⁣

2️⃣ Exercise⁣

Depending on your pups breed and energy will dictate how many sessions they will play or walk per day, but generally 2-3 times 5-20 minutes. This will ensure they get to bed at night and they’re not ripping apart their crate. And for puppies that usually means play time and that leads into longer walks as they get older and muscles develop. If you don’t move consistently find something where play and movement are combined so it’s easier mentally to commit. This can mean going for a walk while listening to a podcast or book, playing a sport, and things like kettlebells, clubs, and steel mace provide an element of learning and play to them as well. Working out and exercise does not have to mean programmed sets and reps or a timed run, especially if you’re job leaves you overworked and stressed. ⁣
3️⃣ Quality Food⁣

So many puppy problems can be caused by over processed kibble that leads to diarrhea or constipation. And it’s difficult to keep your puppy on a schedule if that’s the case. Same goes for you! Eat organic fruits and vegetables and grass fed or wild fish whenever possible. So much of weight loss deals with ditching the processed snacks, limiting sugar and alcohol. ⁣

The most important part you don’t have to be perfect with these principles! If you achieve these for 80% of the year you will see a dramatic change. Leave a “🐶” emoji in the comments if you agree!
#fitnesstips #workoutadvice #buildingmuscle #fatloss #weightlossadvice #weightlosshelp

The short answer to this one is no, you probably shouldn’t. Your body is putting its resources into fighting off whatever you have and doesn’t have the energy to be going above and beyond to help you with your gains. As a result, you’ll be weaker and more tired, not pushing as heavy as usual and not really benefiting as much as you normally would.

You SHOULD be letting your body get back to 100% ASAP, so you’ll be back in the gym continuing your progressive overload.

Also, out of respect for everyone else at the gym, don’t be coughing and sneezing all over the equipment. It’s a surefire way to make some enemies 🤢

That being said, some people just can’t function without working out and have to do something. If your symptoms are just localized in your head and you have no fever, you’re probably ok to do a light workout, you know, just to be able to deal with it psychologically. 
Still, It’s probably better to just rest though. Make sure you stay well hydrated and sleep a lot 👍🏼

The short answer to this one is no, you probably shouldn’t. Your body is putting its resources into fighting off whatever you have and doesn’t have the energy to be going above and beyond to help you with your gains. As a result, you’ll be weaker and more tired, not pushing as heavy as usual and not really benefiting as much as you normally would.

You SHOULD be letting your body get back to 100% ASAP, so you’ll be back in the gym continuing your progressive overload.

Also, out of respect for everyone else at the gym, don’t be coughing and sneezing all over the equipment. It’s a surefire way to make some enemies 🤢

That being said, some people just can’t function without working out and have to do something. If your symptoms are just localized in your head and you have no fever, you’re probably ok to do a light workout, you know, just to be able to deal with it psychologically.
Still, It’s probably better to just rest though. Make sure you stay well hydrated and sleep a lot 👍🏼

Here's a lesser known back exercise, with a purpose of increasing explosive pulling power and serves as a great assistance movement for deadlifts.
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It's very similar to the standard barbell row, the difference being your back position, which should be horizontal with the floor (neutral though, not bent!), and you always end the repetition by dropping the bar on the floor and beginning the next one from a dead position
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Your hamstrings must also do a lot of work here, they're the pillars that holds your form together.
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If you're struggling with progress on deadlifts, try incorporating this exercise into your workout routine on days you're not deadlifting. Don't go too heavy on it however, the point is to perform it explosively! If your goal is to build a bigger back, I'd suggest you stick to the regular rows.

Here's a lesser known back exercise, with a purpose of increasing explosive pulling power and serves as a great assistance movement for deadlifts.
-
It's very similar to the standard barbell row, the difference being your back position, which should be horizontal with the floor (neutral though, not bent!), and you always end the repetition by dropping the bar on the floor and beginning the next one from a dead position
-
Your hamstrings must also do a lot of work here, they're the pillars that holds your form together.
-
If you're struggling with progress on deadlifts, try incorporating this exercise into your workout routine on days you're not deadlifting. Don't go too heavy on it however, the point is to perform it explosively! If your goal is to build a bigger back, I'd suggest you stick to the regular rows.

@haydengreenefit ⚡️Transformation video is live! Link is in my bio. Growing up I was always the skinny kid. I was picked on constantly for always being the smallest one. It was time to make a change ⚡️
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Let me know in the comments what YouTube video you want to see next ⚡️
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#bodybuilding #fitness #fit #workoutmotivation #gymshark #gymmotivation #club51fitness #weightlifting #workoutroutine #physiquefreak #gymgoals #gymfam #fitnessfam #musclebuilding #fitgram #workoutadvice #workoutinspiration #weights #workout #gym #fitnesstips #workoutroutine #teenbodybuilder #advice #gymlife #fitlifestyle #fitfam #inspiration #mycalvins #YouTube

@haydengreenefit ⚡️Transformation video is live! Link is in my bio. Growing up I was always the skinny kid. I was picked on constantly for always being the smallest one. It was time to make a change ⚡️
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Let me know in the comments what YouTube video you want to see next ⚡️
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#bodybuilding #fitness #fit #workoutmotivation #gymshark #gymmotivation #club51fitness #weightlifting #workoutroutine #physiquefreak #gymgoals #gymfam #fitnessfam #musclebuilding #fitgram #workoutadvice #workoutinspiration #weights #workout #gym #fitnesstips #workoutroutine #teenbodybuilder #advice #gymlife #fitlifestyle #fitfam #inspiration #mycalvins #YouTube

Bulking physique. Keep pushing towards your goals. Building a solid physique takes time. Enjoy the process. If you love what you do nothing can stop you. ⚡️
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The pump was real from eating 5 pieces of French toast last night 😂
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#bodybuilding #fitness #fit #workoutmotivation #gymshark #gymmotivation #club51fitness #weightlifting #workoutroutine #physiquefreak #gymgoals #gymfam #fitnessfam #musclebuilding #fitgram #workoutadvice #workoutinspiration #weights #workout #gym #fitnesstips #workoutroutine #teenbodybuilder  #gymlife #fitlifestyle #fitfam #inspiration #mycalvins #mensphysique #youtube

Bulking physique. Keep pushing towards your goals. Building a solid physique takes time. Enjoy the process. If you love what you do nothing can stop you. ⚡️
-
-
The pump was real from eating 5 pieces of French toast last night 😂
-
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#bodybuilding #fitness #fit #workoutmotivation #gymshark #gymmotivation #club51fitness #weightlifting #workoutroutine #physiquefreak #gymgoals #gymfam #fitnessfam #musclebuilding #fitgram #workoutadvice #workoutinspiration #weights #workout #gym #fitnesstips #workoutroutine #teenbodybuilder #gymlife #fitlifestyle #fitfam #inspiration #mycalvins #mensphysique #youtube

Road to Dublin,  8 weeks until competition  for #pureelitedublin things are coming in decently.  7 weeks till I fly to give myself time to acclimate to time zone and level out hydration levels from the flight. 🇨🇦 🇨🇮 🇬🇧
🔻
#fitness #fitnessmodel #model #exercise #nutrition #workouts #health #healthyeating #lifting #fitnesstips #workout #workoutadvice #motivation #fitnessmotivation #getfit #fitlife #healthylifestyle #aesthetics #athlete #physique #sweatlife #sweateveryday #transformation #onlinedietcoach #dietcoach #covermodel #pureelitecomp #pureelitedublin #pureelitefamily #STW

Road to Dublin, 8 weeks until competition for #pureelitedublin things are coming in decently. 7 weeks till I fly to give myself time to acclimate to time zone and level out hydration levels from the flight. 🇨🇦 🇨🇮 🇬🇧
🔻
#fitness #fitnessmodel #model #exercise #nutrition #workouts #health #healthyeating #lifting #fitnesstips #workout #workoutadvice #motivation #fitnessmotivation #getfit #fitlife #healthylifestyle #aesthetics #athlete #physique #sweatlife #sweateveryday #transformation #onlinedietcoach #dietcoach #covermodel #pureelitecomp #pureelitedublin #pureelitefamily #STW

80 DAYS.
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Small results are better than none. Yes, I finished 80 days of workouts. Did I go all in on nutrition too? NOPE.
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I still got results but I am not satisfied. I am ready to go ALL in on myself with fitness and nutrition starting at the end of this month.
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I am ready to commit myself for 100 days!!! 💯 Are you ready to commit to yourself with me??

80 DAYS.
>>
Small results are better than none. Yes, I finished 80 days of workouts. Did I go all in on nutrition too? NOPE.
>>
I still got results but I am not satisfied. I am ready to go ALL in on myself with fitness and nutrition starting at the end of this month.
>>
I am ready to commit myself for 100 days!!! 💯 Are you ready to commit to yourself with me??

🚨Wrong vs Right way to Romanian Deadlift🚨.. this is a workout i see soo many people performing the wrong way. When i recorded myself doing it wrong i really felt the strain in my neck and back. I honestly dont know how ppl consistantly do it this way. 😫
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❌Keeping head up- puts extra strain on your neck. I know you want to look at yourself in the mirror but just dont. Lol
❌Overstretching hamstrings (bringing weight down to ankles)- just focusing on bringing weights straight down which goes beyond the active range of motion of the hamstrings ❌Not keeping weights close to legs- this puts an extra load and strain on your back.
❌Coming back straight up- your glutes dont fully contract.
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✅Head down-neutral spine. ✅Pushing hips back until feel hamstring stretch - this keeps the hamstrings within its range of motion. This is a hip hingeing movement so this is the movement you want to accomplish.
✅Keeping weights close to legs.
✅Coming back up into a posterior pelvic tilt- engage you core and tighten you glutes. This will prevent your torso from going straight up. This posture fully engages the glutes.
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#romaniandeadlift #rdl #wrongvsright #formcorrection #gymadvice #gymtips #workoutadvice #workouttips #howtoromaniandeadlift #howtordl #fitnesstrainer #traineradvice #hamstringworkout #gluteworkout #lowerbodyworkout #trainer #gymworkout #fitfam #girlswholift #weighttraining #strengthtraining #stronggirls #strongwomen #fitgirls #gymaddict #planetfitness #planetfitnessworkout

🚨Wrong vs Right way to Romanian Deadlift🚨.. this is a workout i see soo many people performing the wrong way. When i recorded myself doing it wrong i really felt the strain in my neck and back. I honestly dont know how ppl consistantly do it this way. 😫
.
❌Keeping head up- puts extra strain on your neck. I know you want to look at yourself in the mirror but just dont. Lol
❌Overstretching hamstrings (bringing weight down to ankles)- just focusing on bringing weights straight down which goes beyond the active range of motion of the hamstrings ❌Not keeping weights close to legs- this puts an extra load and strain on your back.
❌Coming back straight up- your glutes dont fully contract.
.
✅Head down-neutral spine. ✅Pushing hips back until feel hamstring stretch - this keeps the hamstrings within its range of motion. This is a hip hingeing movement so this is the movement you want to accomplish.
✅Keeping weights close to legs.
✅Coming back up into a posterior pelvic tilt- engage you core and tighten you glutes. This will prevent your torso from going straight up. This posture fully engages the glutes.
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#romaniandeadlift #rdl #wrongvsright #formcorrection #gymadvice #gymtips #workoutadvice #workouttips #howtoromaniandeadlift #howtordl #fitnesstrainer #traineradvice #hamstringworkout #gluteworkout #lowerbodyworkout #trainer #gymworkout #fitfam #girlswholift #weighttraining #strengthtraining #stronggirls #strongwomen #fitgirls #gymaddict #planetfitness #planetfitnessworkout

The most comfortable workout gear, ever! Our premium apparel line offers unmatched quality specific for the gym...
✔️ 4-way stretch.
✔️ Elastane element.
✔️ Sweat wicking technology.
✔️ Elongated for overhead exercises.
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#bestgymapparel #gymapparel #gymclothing #canadianprotein

The most comfortable workout gear, ever! Our premium apparel line offers unmatched quality specific for the gym...
✔️ 4-way stretch.
✔️ Elastane element.
✔️ Sweat wicking technology.
✔️ Elongated for overhead exercises.
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#bestgymapparel #gymapparel #gymclothing #canadianprotein

This is a typical arm day for me in which works for me isolation! Stretching squeezing putting this muscles under time under tension! With one exercise going for progressive overload! And one body weight compound exercise!

1 - first up was tricep push downs with a STRAIGHT BAR! Getting that pause at the top stretching that tricep at the top for a moment! And getting a squeeze at the bottom! This is important as bodybuilding is built on moving weight with repetitions! This will separate your reps! Your notice I do this for every exercise. 
2 -was straight barbell curls controlled narrow grip! Coming straight up to my face with elbows in! If you notice il TENSE! my TRICEPS AT THE BOTTOM OF THIS REP!? Because if you tense your tricep with a straight arm! (TRY IT NOW) your feel your your bicep is fully stretched pause for a second at the bottom tense that tricep and squeeze at the top your 100% at full range of motion! 
3 - was seated incline dumbbell curls light weight! Coming out wide for a great stretch and pump! These were paused reps taking the motion out of exercise will make that weight feel 10x heavier!
4 - i don’t even know the name of these I thought I made them up turns out Lee priest use to do these back in the day, pause-squeeze
5 - this was heavy! This was my progressive overload exercise alternative dumbbell curls! 
6-simple tricep dips 
7-paused close grip chin ups 
8 - leaning over tricep push downs on a dip machine this takes your chest out of the equation on this machine 
#bodybuilding #gains #gym #armday #trainingvideos #trainingvideo #legs #abs #gymvideos #workoutvideos #workoutvideo #workoutadvice #trainingadvice #follow #malemodel #inked #fashion #gym @siksilk @gymking #tattoos #muscles #bootybuilding #bootygains #armsworkout #arms #biceps #bodybuildingmotivation #fitnessmotivation #fitness #fitnessaddicts #fitnessadvice #freemealplans

This is a typical arm day for me in which works for me isolation! Stretching squeezing putting this muscles under time under tension! With one exercise going for progressive overload! And one body weight compound exercise!

1 - first up was tricep push downs with a STRAIGHT BAR! Getting that pause at the top stretching that tricep at the top for a moment! And getting a squeeze at the bottom! This is important as bodybuilding is built on moving weight with repetitions! This will separate your reps! Your notice I do this for every exercise.
2 -was straight barbell curls controlled narrow grip! Coming straight up to my face with elbows in! If you notice il TENSE! my TRICEPS AT THE BOTTOM OF THIS REP!? Because if you tense your tricep with a straight arm! (TRY IT NOW) your feel your your bicep is fully stretched pause for a second at the bottom tense that tricep and squeeze at the top your 100% at full range of motion!
3 - was seated incline dumbbell curls light weight! Coming out wide for a great stretch and pump! These were paused reps taking the motion out of exercise will make that weight feel 10x heavier!
4 - i don’t even know the name of these I thought I made them up turns out Lee priest use to do these back in the day, pause-squeeze
5 - this was heavy! This was my progressive overload exercise alternative dumbbell curls!
6-simple tricep dips
7-paused close grip chin ups
8 - leaning over tricep push downs on a dip machine this takes your chest out of the equation on this machine
#bodybuilding #gains #gym #armday #trainingvideos #trainingvideo #legs #abs #gymvideos #workoutvideos #workoutvideo #workoutadvice #trainingadvice #follow #malemodel #inked #fashion #gym @siksilk @gymking #tattoos #muscles #bootybuilding #bootygains #armsworkout #arms #biceps #bodybuildingmotivation #fitnessmotivation #fitness #fitnessaddicts #fitnessadvice #freemealplans

Routine 🏃🏼‍♀️
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Healthy habits are important to us as a family and I have a question for you all.
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What is your favorite way to exercise? I need something fun and replicable wherever we are. I enjoy running but definitely can’t run on the daily. I used to bike but don’t currently have a bike on the road. Yoga? Body weight strength training? YouTube resources?? Send all your routines, tips, and tricks my way! 🙌. (Thanks in advance 😊)
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#exercisemotivation #travelworkout #fulltimetraveler #mountainrunning #trailrunners #fulltimefamily #travelmom #homeschoolmomlife #tinybigadventure #iwastheretoo #healthyhabit #explorebritishcolumbia #visitbc #mountainlifestyle #dailyexercise #workoutadvice #travelfamily #beautifulcanada #outdooradventure #optoutdoors #itsbetteroutside #instatravels #kelownabc #runners_of_insta #freshairclub #helpplease #travelgram #slowtravel

Routine 🏃🏼‍♀️
.
Healthy habits are important to us as a family and I have a question for you all.
.
What is your favorite way to exercise? I need something fun and replicable wherever we are. I enjoy running but definitely can’t run on the daily. I used to bike but don’t currently have a bike on the road. Yoga? Body weight strength training? YouTube resources?? Send all your routines, tips, and tricks my way! 🙌. (Thanks in advance 😊)
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#exercisemotivation #travelworkout #fulltimetraveler #mountainrunning #trailrunners #fulltimefamily #travelmom #homeschoolmomlife #tinybigadventure #iwastheretoo #healthyhabit #explorebritishcolumbia #visitbc #mountainlifestyle #dailyexercise #workoutadvice #travelfamily #beautifulcanada #outdooradventure #optoutdoors #itsbetteroutside #instatravels #kelownabc #runners_of_insta #freshairclub #helpplease #travelgram #slowtravel

#Repost: @McgregorFAST⠀
"Albert: the young champ, and McGregor FAST junior...🤼🙌"⠀
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Mcgregor FAST has been developed by the world's leading sports doctors and exercise physiologists in conjunction with Conor McGregor and can be incorporated into your existing sport specific training for an extra boost to take you to the next level in your chosen sport. Head over to McGregor FAST to check it out for yourself!⠀
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#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice #McGregorFast

#Repost : @McgregorFAST
"Albert: the young champ, and McGregor FAST junior...🤼🙌"⠀
.⠀
Mcgregor FAST has been developed by the world's leading sports doctors and exercise physiologists in conjunction with Conor McGregor and can be incorporated into your existing sport specific training for an extra boost to take you to the next level in your chosen sport. Head over to McGregor FAST to check it out for yourself!⠀
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#themaclife #health #mcgregorfast #conormcgregor #training #fitness #runnersworld #goals #trainhard #workhard #beastmode #thenotoriousmma #workrate #workoutadvice #workouts #advice #motivation #healthadvice #McGregorFast

🇺🇸 So, as said in the last post, forget running and start lifting. Why? 30 min of weightlifting will burn less calories than running, but the body will continue to burn more calories than usual in the next 24 or even 48 hours while repairing and growing your muscles. So in the end you'll have burned more kcal than in your 30 min run. And what after that? After that you'll have a bigger muscle that burns calories even when resting! (because they are an metabolic active tissue) PLUS you'll get all the other benefits from lifting weights (increased testosterone, bone densitiy, better cardiovascular health, better job opportunities when you come the an interview sporting a great pair of biceps...). So, grab a dumbell, look up a tutorial or two and start working on your health the right way!
For any advice feel free to DM me 🙂
.
🇭🇷 Kao što smo rekli u prošlom postu, zaboravite trčanje i krenite dizati. Zašto? 30min dizanja utega će potrošiti manje kalorija od trčanja, ali će tijelo nastaviti trošiti više kalorija od uobičajenog u sljedeća 24 ili čak 48 sati dok popravlja i gradi vaše mišiće. Tako da ćete na kraju potrošiti više kcal nego tijekom 30 min trčanja. A nakon toga? Nakon toga ćete imati veće mišiće koji troše više kalorija čak i tijekom mirovanja! (Jer su mišići metabolički aktivno tkivo) PLUS imat ćete druge prednosti dizanja utega (povećani testosteron, gustoću kostiju, bolje kardiovaskularno zdravlje, bolje poslovne prilike kad dođete na razgovor za posao pokazivajući super par bicki...). Tako da, zgrabite bućicu, pogledajte tutorial ili 2 i krenite raditi na vašem zdravlju na pravi način!
Za savjete slobodno pošaljite DM 🙂
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#fitness #fitnessadvice #fitnessmotivation #training #trainingadvice #trainingmotivation #workout #workoutadvice #workoutmotivation #weightlifting #weightliftingadvice #weightliftingmotivation #gym #exercise #motivation #gymmotivation #mondaymotivation #fitnesstips #trainingtips #workouttips #weightliftingtips #motivateyourself #motivate #coaching #gainz #gains #banana #threadless

🇺🇸 So, as said in the last post, forget running and start lifting. Why? 30 min of weightlifting will burn less calories than running, but the body will continue to burn more calories than usual in the next 24 or even 48 hours while repairing and growing your muscles. So in the end you'll have burned more kcal than in your 30 min run. And what after that? After that you'll have a bigger muscle that burns calories even when resting! (because they are an metabolic active tissue) PLUS you'll get all the other benefits from lifting weights (increased testosterone, bone densitiy, better cardiovascular health, better job opportunities when you come the an interview sporting a great pair of biceps...). So, grab a dumbell, look up a tutorial or two and start working on your health the right way!
For any advice feel free to DM me 🙂
.
🇭🇷 Kao što smo rekli u prošlom postu, zaboravite trčanje i krenite dizati. Zašto? 30min dizanja utega će potrošiti manje kalorija od trčanja, ali će tijelo nastaviti trošiti više kalorija od uobičajenog u sljedeća 24 ili čak 48 sati dok popravlja i gradi vaše mišiće. Tako da ćete na kraju potrošiti više kcal nego tijekom 30 min trčanja. A nakon toga? Nakon toga ćete imati veće mišiće koji troše više kalorija čak i tijekom mirovanja! (Jer su mišići metabolički aktivno tkivo) PLUS imat ćete druge prednosti dizanja utega (povećani testosteron, gustoću kostiju, bolje kardiovaskularno zdravlje, bolje poslovne prilike kad dođete na razgovor za posao pokazivajući super par bicki...). Tako da, zgrabite bućicu, pogledajte tutorial ili 2 i krenite raditi na vašem zdravlju na pravi način!
Za savjete slobodno pošaljite DM 🙂
.
#fitness #fitnessadvice #fitnessmotivation #training #trainingadvice #trainingmotivation #workout #workoutadvice #workoutmotivation #weightlifting #weightliftingadvice #weightliftingmotivation #gym #exercise #motivation #gymmotivation #mondaymotivation #fitnesstips #trainingtips #workouttips #weightliftingtips #motivateyourself #motivate #coaching #gainz #gains #banana #threadless

I have one session a week where I can just do what I want (within reason) and go in without a plan. Yesterday was that day. It was a whole body session with multiple exercises grouped together. Stayed there for a lot longer than required and definitely did tooo much probably enough volume for two sessions tbh...but sometimes it’s more than just training for aesthetics, sometimes it’s switching off and letting your brain wander 🚶🏽‍♂️ 💭

Group 1: hanging leg raises, deadbugs, hollow rocks, KB deadlifts, KB swing, KB good morning. 
Group 2: Wide grip pull-ups, DB lat raise, rope pullover.

Group 3: lat pull down, DB upright row, DB Bent over Row. 
Group 4: BB bench, Chin ups

Group 5: T-bar lad raise, DB overhead press, close grip push ups, triceps pressdown. 
10-15 reps of each exercise and performed each group twice, some three times.

I have one session a week where I can just do what I want (within reason) and go in without a plan. Yesterday was that day. It was a whole body session with multiple exercises grouped together. Stayed there for a lot longer than required and definitely did tooo much probably enough volume for two sessions tbh...but sometimes it’s more than just training for aesthetics, sometimes it’s switching off and letting your brain wander 🚶🏽‍♂️ 💭

Group 1: hanging leg raises, deadbugs, hollow rocks, KB deadlifts, KB swing, KB good morning.
Group 2: Wide grip pull-ups, DB lat raise, rope pullover.

Group 3: lat pull down, DB upright row, DB Bent over Row.
Group 4: BB bench, Chin ups

Group 5: T-bar lad raise, DB overhead press, close grip push ups, triceps pressdown.
10-15 reps of each exercise and performed each group twice, some three times.

Boat 🚣‍♀️ Pose Day ! 
Which felt more like a sinking boat 😂😂 But on the bright side .... I followed through on my word today. 💕
⁣⁣
Got up, went outside and got moving in 90 degree heat. ☀️ And the end result was I LOVED IT ❤️⁣⁣
⁣⁣
I feel so content and relaxed being out in nature. So when you get the urge to do something different ACT on it. 💪🏼⁣⁣
⁣⁣
When we make excuses not to do something that’s when we stop making progress. 💥 It’s having the power to fight against those excuses which make us strong. ⁣⁣
⁣⁣
Most of this journey is mindset. 🧠 Start by doing just one ☝🏼 thing you don’t feel excited to do but you know will be good for you; Then that’s how you get the ball rolling to improving your choices and staying committed ❤️⁣⁣
⁣⁣
⁣⁣
#upsidedownjuly #myyogapractice #workoutadvice #fitnesstip #workouttips #weightlossjourney #forestpreserve #chicagoig #fitnessjourney2019 #boatpose #bendyourbod2019 #yogabeginners #yogafail #chicagotrails #30daysofyoga #yogachallenges

Boat 🚣‍♀️ Pose Day !
Which felt more like a sinking boat 😂😂 But on the bright side .... I followed through on my word today. 💕
⁣⁣
Got up, went outside and got moving in 90 degree heat. ☀️ And the end result was I LOVED IT ❤️⁣⁣
⁣⁣
I feel so content and relaxed being out in nature. So when you get the urge to do something different ACT on it. 💪🏼⁣⁣
⁣⁣
When we make excuses not to do something that’s when we stop making progress. 💥 It’s having the power to fight against those excuses which make us strong. ⁣⁣
⁣⁣
Most of this journey is mindset. 🧠 Start by doing just one ☝🏼 thing you don’t feel excited to do but you know will be good for you; Then that’s how you get the ball rolling to improving your choices and staying committed ❤️⁣⁣
⁣⁣
⁣⁣
#upsidedownjuly #myyogapractice #workoutadvice #fitnesstip #workouttips #weightlossjourney #forestpreserve #chicagoig #fitnessjourney2019 #boatpose #bendyourbod2019 #yogabeginners #yogafail #chicagotrails #30daysofyoga #yogachallenges

How to correctly perform a lateral pulldown. But first, a brief word about the usefullness of the exercise
-
Lateral pulldown is an amazing exercise for strengthening your back muscles and improving your shoulder and scapular flexibility. It's also a great substitution exercise for pull-ups
-
Most people however make these mistakes;
▪︎not depressing your scapulas before pulling the bar down
▪︎creating too much momentum with their body
▪︎not performing the exercise with the emphasis on back muscles / using too much of the biceps
-
If you're doing these mistakes, you're definitely slowing down the growth of your back muscles, and even when you grow them, your shoulders might get stiffer due to improper scapular movements
-
Remember, ego OFF, mind-muscle connection ON! That's where real gain are made!

How to correctly perform a lateral pulldown. But first, a brief word about the usefullness of the exercise
-
Lateral pulldown is an amazing exercise for strengthening your back muscles and improving your shoulder and scapular flexibility. It's also a great substitution exercise for pull-ups
-
Most people however make these mistakes;
▪︎not depressing your scapulas before pulling the bar down
▪︎creating too much momentum with their body
▪︎not performing the exercise with the emphasis on back muscles / using too much of the biceps
-
If you're doing these mistakes, you're definitely slowing down the growth of your back muscles, and even when you grow them, your shoulders might get stiffer due to improper scapular movements
-
Remember, ego OFF, mind-muscle connection ON! That's where real gain are made!