Our Axis @castlebranchinc Grand Opening is only one week away! 🎉 This event at is donation-based, with all proceeds benefitting a student named Jackson at #OasisNC , who has autism. By donating, you will be helping provide the funds that Jackson needs in order to be apart of a classroom that adheres to his disability and provides him the best education possible. 💙 Plus, you will get to meet Jackson, himself, at the Grand Opening! 🙌🏼 See on next Saturday!
A slight twist on the Kettlebell Swing. By looping a resistance band through the handle, I am adding resistance at the top while addressing the end range of hip extension. •
The second exercise, Atomic Push Up. Main benefits for this exercise are that in engages your chest; shoulders; and triceps while challenging your entire core musculature. •
Contact Saldana Fitness today for your complimentary 50-minute training session!!! Link in bio.
I love love love mobility work. This is an exercise I often recommend to clients that come in with low back complaints. It's a little bit more engaging than simply doing active hip range of motion exercises. I personally practice this daily in front of a full length mirror. And for all you yogis out there, this is a great opportunity to get a sense of what activating mula and uddiyana bandha is supposed to feel like. If you have no idea what I just said, let me break it down for you:
We often think of core work as being limited to what we can see - the abdominals. In yoga, practitioners are often taught to think about activating transverse abdominis (the deepest layer of your abdominals), as well as the muscles of the pelvic floor and beyond. I challenge you to think of core work as being inclusive of pretty well your whole body. And the best way to get a beginning understanding of that isn't necessarily attained by doing crunches. Just by doing this simple exercise - you can't not engage your core when you have to balance on one leg - you can begin to discover for yourself just how broad your "core" really is. .
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CONTRAST TRAINING ⚡️
Did some resisted sprints prior to this all out sprint (previous post) in an attempt to excite the Higher Treshold Motor Units and transfer this heightened state into a synchronized activity.
I want to dedicate a small word to @vens_3: There are more important things in life than winning...said no one ever 😜
BOOM!!! Last night was awesome. @kuzmin___sergey went in there and handled business. Very proud of his performance. 💥💪 #VICTORY#TEAMKUZMIN | #Repost @bivol_d: +eng Ура! Поздравляю своего друга Сергея Кузьмина @kuzmin___sergey и всю нашу команду с яркой и уверенной победой нокаутом в 4 раунде! Наша 1,5-месячная миссия в США выполнена, завтра со спокойной душой мы летим домой!
Congrats to my friend Sergey Kuzmin @kuzmin___sergey and whole our team on bright and exciting victory by stoppage at the 4th round! Now our 1,5 month mission is done and we are flying back home tomorrow!
@jannarussia @thekovalchuk @npnmatt
Got up super early to try to squeeze in as much of my run before E got up. Poor kid came down w strep 2 days before his bday, but he's been a trooper. I was pretty excited to try out Tailwind, as it's very popular in the ultra marathon world. It's a powder that is mixed w your water to create an electrolyte/carb replacement w caffeine. So instead of my usually coffee then coconut water routine, I just drank this, and then had another serving during my run. I'm not a fan of eating during a race bc I have hard time w GI issues while running. While I definitely feel like this gave me some energy, I have to say I was still hungry during my run and would probably still need to eat something solidish during a marathon. I did love the flavor, the caffeine content, and the fact that you can play w powder to water ratio to get in more calories. Overall, it's a win, and it will definitely have a place in my training and racing routine. #runner#nikeplus#tailwindnutrition
Good morning, IG peeps! 😎👊🏻
Little bit O' Saturday morning content for you all. Going light this morning to preserve my strength and energy for tomorrow's conditioning routine with my buddy. 🥋🚣🏻♀️🛠🥊💦
Using the warmup we do at @208_gym to start things off and work on those moves. Forward & backward rolls, left and right rolls, hip escapes, crab walks. Then a three 3min rounds on the heavy bag and four 1min rds on the @endlessrope and then some stretching. Feeling good. 😎👌🏻
Soundtrack today was all tracks from @fearlessmotivationofficial and the random mix my iPod gave me was on 🔥🔥🔥 Keep focused on your goals and look at the progress you are making. It's always you vs you. Are you better today than yesterday? Last week? Last month? Then you are progressing. 😎👊🏻 Three months to go until the tournament. Who am I representing? It's a three way tie between myself, my team and my family. 🤔
I represent myself: the performance I give at the tournament is a direct reflection of the work I put in on the mat and "behind the scenes". I represent my @208_gym Team: not only by how i represent myself in my training, but also by my conduct when I get to the tournament. And I represent my family: in the prior mentioned reasons for myself and my team, but also to give my kids and wife someone to look to. Someone who puts in the work, who grinds and sweats and leads by example. These three things can be summed up in the phrase: training for honor. ☝🏻 Get after it.
High Reps vs. Low Reps?
..For Strength💪: Ok, so for optimising increases in strength, there's A LOT of research supporting low reps w/ heavy weight vs. high reps with light weight. BUT high reps are still proven to elicit gains in strength as well.
...For Fat Loss🔥: So you're hitting the gym later on in hopes to lose a few pounds over the next month. Know that it's not necessarily the amount of weight used or the number of reps, but more so the intensity of the workout. The goal is to promote muscular failure with little rest between exercises,(IE #Tabata ) which can have powerful hormonal, metabolic, and caloric burn effects.
..For Building Muscle🍑: There's plenty of research that points towards hitting sets under 15 reps. However, there's proof that muscular growth is equally present w/ light weight and high reps, significantly over the 15 rep range.
Boss day coaching, boss week, gym bouncing with classes & private coaching from myself, @colefitness86 & @billyelliott.pt! ➖➖➖➖➖➖➖➖➖➖➖
Big well done to all the PT's, clients & members! #respect ➖➖➖➖➖➖➖➖➖➖➖
Sparring tomorrow at 08:30 followed by #Boxing & #Conditioning Group at 09:30!
I'm biased obviously but it's the best class locally & certainly the best on a Sunday! ➖➖➖➖➖➖➖➖➖➖➖
Hope to see you there! (£5.00 per person - FREE to members!) ➖➖➖➖➖➖➖➖➖➖➖
B O X I N G 🔹 F I T N E S S 🔹 C O A C H
💥What's in your gym bag?💥
In my opinion when you're striving for progression you should do whatever is necessary to make it happen, no matter how big or small that progress is, it's still progress at the end of the day
The equipment and the accessories you use in the gym can make a massive difference to whether you hit a PB that day or whether you go home empty handed
Here are my current gym bag essentials
1. Lifting shoes - if you're serious about squatting, get a pair of these! The elevated heel allows for greater great and the the firm sole provide power from the floor
2. Wrist wraps - I've only just started using these and the improvements I have seen in my bench and OHP are ten fold, keeping the wrist straight allows greater force to travel through the arm
3. Tripod - for instagram gainz
4. Headphones 🎧 @beatsbydre - for tunes
5. Lacrosse ball - a good hammering of wherever you're feeling tight using one of these can really loosen you up and make you feel fresher before lifting
6. Log book - one the most important things a person can have in the gym, tracking your lifts in order to make sure you're pushing for progress
7. Lifting straps - for many grip strength is a huge issue and when there's no chalk available and you're sweating balls it's one of the first things to go, straps can eradicate this and allow you to get a few more reps out the tank
8. Resistance band - warming up properly and working on your mobility with one of these will work wonders for you in the gym, especially if you train hard and want to avoid injury, prehab is king!
Looking at adding a belt to my arsenal soon, any recommendations?