FIX YOUR SQUAT❗️Tag a friend who wants to get stronger & better at squatting, and make leg and butt gains! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here, I’ve highlighted a few of the most common issues people have with their form when they’re squatting. By fixing these issues, you’ll protect yourself from injury AND get better results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❗️✅❗️Warm up before squats❗️✅❗️
If you’re not warming up, you WILL hurt yourself one day. Seriously, if you just walk up to the bar and start with a heavy weight and no previous sets or stretching/foam rolling, you’re destined for trouble. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌1️⃣Too many steps backwards before actually squatting❌
✅Breathe in at the top, brace, then go down and breathe out forcefully on your way up or at the top of the squat. Do this for every rep ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌2️⃣Knees caving in ❌
👉🏼Instead: Push knees OUT at all times
✅Encourages external rotation of the hips (which promotes a strong & stable hip & torso)
✅Encourages feet to stay on the ground (allows you to push through the ground with more power)
✅Encourages more booty gains (will engage the gluteus medius more)
👉🏼A weak gluteus medius can cause this issue, so try banded monster walks as an activation exercise pre-squat
👉🏼Try improving your ankle mobility or using squat shoes. Poor ankle mobility prevents your knees from tracking your feet properly (knees should always be over your toes) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌3️⃣Heels coming off the ground❌
👉🏼Instead, drive through the heel and midfoot
✅Again, leads to more stability this force pushing away from the ground
👉🏼Correct footwear will help
👉🏼Improving ankle mobility will help ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌4️⃣Wearing running/cushioned trainers❌
✅👉🏼Take off shoes, or wear converse or squat shoes
✅Prevents your feet from moving during the squat & promotes a stable foundation for you to push from (aka more strength and therefore gains) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hope that’s helped! For my training guide, head to:
👉🏼Transformations can be seen here @strength_feed
If you're in Lagos, I'll be having a meet & greet THIS Sunday, Dec.17 at Ikeja City Mall outside of Spurs Restaurant (check my IG story for a look!) 1-3pm 💕 Will I see you there? Tag a friend!
Guess where this paradise is located at? 😱
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Make money online with integrity. Click link in bio 👉 @millionnetwork to download your free report!
📸: Courtesy & credits to @...?
It was awesome to be able to sit down with AFL legend, superstar and friend Anthony Koutoufides @anthonykoutoufides
The #ProjectAthlete Success Series will be launched in January 2018.
Follow here for all the release dates.
••A journey of a thousand miles starts with a single step•• -Lao Tzu ... This is one of my favorite #quotes ..Sometimes that first step can be the hardest part. Today I dare you to believe in yourself and I challenge you to take that first step in something you have been putting off. It will be worth it 😊
Among the world’s 262 unicorns, which are privately held startups valued at over US$1 billion, one in three is Chinese, commanding 43% of the global value of these companies.🏆🏆
It seems, global investors are enthusiastic and tend to have high expectations about the growth potential of these Chinese startups.🚀
Is entrepreneurship highly encouraged in your home country?😃
Try to remember who you were 5 years ago, all of the things you know now and didn't know then, all the #experience you have now that could have saved you a lot of grief if you had the #chance to do it all over again. Now #imagine yourself five years from this moment and look at the things you are struggling with now. Oh how meaningless and petty and obvious they will seem to the future you. Imagine all that you will now then.
All the discomfort you feel now is a #good thing, this is what #learning and solving feels like, relief comes at the end, not in the midst of it. Having said this, the one thing that popped into your mind while you were reading and you thought to yourself would still be important in 5 years, that's your thing - go and #work on that. Work your butt of. All else is white noise and this one thing is the music. When you hit a snag, just look at it from the perspective of who you want to be, not who you are right now, and align your actions to the #feeling . An #advice for the guys who see this as flaky and #weird is - do the same - just put it in an Excel spreadsheet to feel more comfortable with it, color-code the hell outta that thing 😜
#Registereddesign : No.D20050132
Feels good when the greats in the industry acknowledges you.
I was speechless when the #FASHIONBIBLE @voguemagazine got in touch to feature my Beauty brand @mynxlondon. Honoured to grace the pages of Edward Enninful's second issue of British Vogue 🙏🏾 @edward_enninful 💕
It was my absolute pleasure to sit down with this genuine soul @leighbroxham for the #ProjectAthlete Success Series to discuss his 12 year career playing professional Football/Soccer.
Follow here for updates of the series and when the individual episodes will be released.
I love this alternative “toothpaste”. Active charcoal. That’s all. No fluor, no bad things in it. Super effective and whitening!
• C U S T O M E R P H O T O
• The gorgeous Isla, Wearing our Mini Christmas Clips. She's the cutest!
• Photo Credit 📷: @chelseamidwinter
• Get yours on the link in our bio
Unsure what size to order?? Use our handy chart to work out your size with a tape measure 😁💍💍
I was 8 years old, my mother was working as a treasurer in a local government council. The president at the time IBB, was going on a tour, it was huge! They needed little girls to give him flowers as soon as he arrived, and my mom put my name in as well as another of her colleagues daughter. .
The excitement was 💯💯 I told everyone in my school, I was no longer on their level. I was going to meet the president, even ride around with him for a while. 😂😂😂
My mama @tee.abang sewed a beautiful white dress for me, with new shoes and socks to match! That day couldn’t come fast enough for me, I must have been a pain to all my siblings, neighbors and friends 😜😜😜, like show some respect to the presidents flower girl y’all! .
Finally, the day came, my hair was wrapped, everything I wore was new! I was like a bride, everyone’s attention was on me, I didn’t have to do any chores, just sit and be pretty. #signmeup 🙋🏽
What I didn’t anticipate was that some Village people were also making plans for me.. .
To be continued in the next post 😂😂😂
Click the link in my bio to Join our Facebook support group of men and women ready to change the game! 💪🏽💪🏽
YOU KNOW THAT YOU ARE NOT HONOURING AND RESPECTING YOURSELF YET YOU CONTINUE TO REPEAT THE BEHAVIOURS THAT MAKE THAT YOUR TRUTH.⠀
I need to get this off my chest.⠀
And I want to share it with you so you can see, so that you can easily and clearly understand...⠀
That it doesn't matter how far you have come⠀
That no matter the internal work that you have done⠀
That no matter what you have already cleared from your life...⠀
There will always be more to do, to clear, further to go.⠀
Here it is.⠀
Here we go.⠀
I AM FUCKING FURIOUS RIGHT NOW!!⠀
Today I had a realisation.⠀
And it is big.⠀
And it is personal.⠀
And it is game-changing.⠀
I've been slightly aware of this for a while now.⠀
I've been resisting acknowledging it for what it is.⠀
I've been not allowing myself to own the truth of it.⠀
I've been not giving myself permission to move past it.⠀
I noticed this morning that I am still not respecting myself at the highest possible level and that that absofuckinglutely isn't serving me.⠀
I noticed this morning that I am still repeating and holding on to a behavioural pattern that absofuckinglutely doesn't serve me.⠀
It never did.⠀
It never will.⠀
I am done.⠀
I am out.⠀
I refuse to continue to do this.⠀
I am fucking finished.⠀
I am removing myself from all people who live and breathe toxicity and victim-stance.⠀
No matter who they are.⠀
No matter their relationship with me.⠀
No matter whether they're paid clients.⠀
I KNOW WHY I DO IT⠀
I even know where and when that all began for me.⠀
I don't need to journal on it to uncover the truth that is.⠀
What I need to do now though, right now, is to fucking release it.⠀
To hand the burden of this limitation over the the Universe so that it can work it's magic.⠀
So that it can dissolve it into nothingness.⠀
So I can rise up and honour myself in ways that I deserve.⠀
So I can be more compassionate, forgiving and accepting of myself and others.⠀
AFTER ALL, IT IS CLEAR TO ME THAT THE TIME HAS COME...⠀
READ THE FULL ARTICLE HERE:⠀ ⠀
(link in bio)
The G5 Massage Therapy comes highly recommended as a holistic therapy. It is a very simple, effective and efficient therapy for the body.⠀
The G5 Machine delivers a very deep mechanical massage that assists the breakdown of fatty tissues, encourages circulation and leaves the skin feeling smooth and soft. ⠀
Some refer to it as a Deep Power Massager because it actually creates a much deeper effect on the tissues. This therapy, I will therefore confidently recommend for those of you who always need an ‘Ijaw’ massage. (Ijaw people in Nigeria are known for their traditional massage skills).⠀
Massage Therapists use the G5 machine as an extension of their hands to deliver consistent, deep penetrating massage therapies to deliver extraordinary results. ⠀
More on the G5 Massage therapy in upcoming posts...
5 things about me⠀
1. I live in Turkey after 13 years in China. I was born in Japan and grew up in France. Home is “now”, when I feel connected and grounded. ⠀
2. I have been studying harp and sound for a year now. When I am ready, I will pursue harp therapy to play at the bedside of the dying. I want the dying to have more life, more light, and less fear. ⠀
3. I haven’t read a fiction book since my high school. I’m addicted to the personal development and business management section. ⠀
4. I’m at my best when I’m religiously practicing my morning rituals. If I skip a day or two, work related worries start to creep in my mind and turn on my anxieties. ⠀
5. I’m a health advocate, but that doesn’t mean that I can’t indulge in burger+fries+beer once in a while! ⠀
Before you make your next excuse, ask yourself this: What can I do to improve?
Be honest with yourself about what you can do better, and you can free yourself of the blame and the denial that is sure to hold you back. Take responsibility for your actions, and you can live an incredible life of integrity. Make time to create positive momentum, and you will keep moving forward. It is within your power to make big things happen.
Pictures from the @wild949 Jingle Ball with my mom. Meet and greet with @haileesteinfeld
Just because you are sitting behind your computer all day long, typing away, does not mean that you are actually being productive.
To measure your productiveness, set daily goals for yourself and at the end of the day, check out how many you actually achieved that day!
Makes sense? I'd love to hear your thoughts below.
With the New Year just around the corner, let’s see what we can do to reduce stress in our financial world for the New Year. 👊🏻Start by writing down your major expenses for the beginning of the year – things like school fees or school uniforms, household expenses, new items/equipment needed for work etc. By making plans now aka allocating 5 – 10 % of your bonus and placing it into savings, your money is safely tucked away, while acting as an empowering resource when extra funds are needed in the New Year. 👊🏻💫It’s important to make a start today so you have that extra boost to act as a buffer, preventing you from dipping into your monthly income as you start the year, while keeping you on track towards establishing your financial independence. 🙌🙅
That’s my motto for the day! What’s yours?
When you run your own business it can become all consuming... And yet for a lot of people, having more time and flexibility is one of the reasons for starting their business.
At the start, it can be tempting to work away continously convincing yourself that you'll take a break once things start picking up.
And then when that happens, you tell yourself that you can't take a break now because you're just too busy.
But if you don't take some time out on a regular basis for yourself (not for others but just for you), the quality of your work will start to drop and eventually you will end up burning yourself out.
So take some time today to plan your next bit of 'me' time.