Make this your leg day finisher! Grab a Kettlebell, flip it into a Goblet position and get moving!
🔰10 reps each side split squat (💥Weaker leg first)
🔰10 reps each leg non-alternating Lunges
🔰10 reps Goblet squat
🔰10 Jump squats
🔑 Continuous Rounds, 90 seconds rest between rounds 3-4 Rounds!
This week I've been learning about what influences people to want to be healthy and active. Intrinsic motivation is the ultimate goal. With intrinsic motivation, you're motivated purely by the enjoyment you get from being active. Whether that's walking, running, lifting weights, climbing or doing yoga... find what makes you happy! 🤗 Easy miles in the cold morning air is my jam! 🌲
I'm teaching a Body Sculpt class tonight at the Dancel Y in Ellicott City. It starts at 6:30 and we'll be strengthening every muscle from the ground up using dumbbells and bodyweight. Expect a few HIIT drills with lots of planks for your active recovery periods.
Call 410.465.4334 or show up at the center to register. If you're not a member yet, PM me for info on a 5-day guest pass (child care included) or refer to yesterday's post on how to join.
The word is OUT 👀
Next event is all about building your GLUTES! 🍑
📆 JOIN US SUNDAY JAN 28
SIGN UP ➡️ LINK IN BIO!
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As you may or may not know, Coach Kevin has decided to pursue other endeavors and step away from his role as an owner at Balance Point. Let’s get together to wish him well in this new chapter of life and to show our gratitude for all he has done since the gym opened its doors in 2013! Join us on Saturday, January 27 at 9am for a workout in his honor followed by some grub and good company. Feel free to bring a dish or snack to share and be ready to do a burpee or two.
All are welcome! Mark it in your calendars! Event info on our Facebook page.
1 scoop BUBS collagen
1/2 tablespoon turmeric
1/2 teaspoon coconut oil
1/2 tablespoon honey
1 cup hot almond milk
Blend until frothy and sprinkle with cinnamon.
There are lots of ways to enjoy your Daily dose of collagen. #latteart#collagenformula#chipped
Throwback Friday. I remember waking because of a presence, and I see this little guy giving me the stare of a lifetime. Have you tried to enter a staring contest with a cat? You will lose aaall de time 😂. Being fit, to me, is as much about recovering from physical activity, as it is about resilience. To bounce back and handle life. To have a cat purring on my chest, is such a healing and soothing feeling. Time stops and as I put my hand gently on its back, my batteries reload. Wishing you the best of weekends. #cross50fit#crossfit#suppressthedepression#getcommandofit#commandoswede#resilience#fitnesswithoutagelimit#functionalfitness
You have until January 31 to get one month of CrossFit for only $40!
CrossFit is the ultimate training program that allows you to be the best version of yourself, for life. Our CrossFit program is geared to help you be the strongest, fittest, and most confident person you can be. You've got to give it a try to truly experience what it's all about. We promise you won't regret it.
Why Chuckwalla CrossFit?
* Welcoming community, non-intimidating environment
* Family friendly (Free childcare!)
* A coach in every class, committed to training and motivating you to be the best you can be
* Membership includes CrossFit classes, Barbell Club & Yoga
* We offer educational workshops, skill clinics & community events
Improve Leg Strength and Stability
Almost every sport or activity in life that you do requires you to be on one foot. Even when you walk you are only standing on one leg about 90% of the time! 🤯
When you are on one leg you demand a significant amount of stability throughout the entire limb that is on the ground. Whether this be your foot, ankle, knee, or hip, if you have instability anywhere throughout that chain your leaving performance on the table and setting yourself up for issues down the road. ☠️
The single-leg Romanian Deadlift (RDL) is a fantastic exercise to address single leg strength and stability. Wobbly knees when you squat? These drill will increase knee proprioception; Overpronation while running? This drill forces those intrinsic foot muscles to fire leading to better arch support. 💯
The goal of this exercise is not to get the weight all the way to the ground. In fact, most of the athletes and patients that I work with can’t. You want to perform an appropriate hip hinge, keep a soft bend in your knee, keep your back straight, and lower the weight until you feel tension in the back of your legs (hamstrings). Then on the way up think about shooting your hips forward vs pulling up with your back (your low back will thank you!) 💪
Pro Tip: Do this drill barefoot. This will dramatically increase the stability demands at the limb being worked, and is extra beneficial for getting this muscles in your feet to fire! 🔥🔥🔥
Have Questions? Leave a comment of drop me a direct message and I’ll help you out! 🧠
Day 4 is in the books! I’m a day behind because life happens. But I love that I have an amazing group of ladies all doing this program with me and they definitely push me!!
Today was AAA - Arms, Abs and 🍑
Definitely gonna feel this one tomorrow...I was shaking all over by the end of it!
Huge shout out to my client @sadafers Who has been coming to me off and on over the last couple years. We were never really aboe to get everything going and on point until 3 weeks ago we sat down and mapped out a plan and I asked her if she was 100% ready to commit or we wouldnt be able to work together! She said yes and has killed it. She stepped up to the Keto Challenge 14 straight strict days no cheats and she killed it. Has been coming in 4 days a week working out together and isnt slowing down anytime soon
-3.5% body comp. Lost
Over 6 total inches lost
Its only the beginning! Another 14 days we will be doing evals again! Stay tuned! Its a MINDSET! Are you ready to make that commitment! Wooooooo
Push-ups on the rings will really make you feel like you are doing some work! This is what finally trained me to really keep my core tight and engaged during push-ups. If you don't keep everything tight, you aren't going to stay steady for these.
Happy birthday to our clinic owner @mmmurrel ! Here is a pic of her and her hubby doing Extended Lateral #titanic Style. 💕That’s right, she does a menu on her birthday too. Have you done your menu yet? #egoscuemethod
What does being healthy mean to you?
There is so much more to being healthy than placing so much focus on exercise and nutrition. Although these definitely play a role towards being a healthy individual, your emotions, sleep, relationships, relaxation techniques and the exposure you have to toxins are significant. The choices that we make every single day directly affect our health. These choices will either improve or decline our health.
I would always consider myself a healthy person because I don’t drink, smoke, I eat super clean and I exercise but I didn’t quite understand the large influence that the other aspects had on my overall health. I quickly began to note that I wasn’t the same energetic person I used to be. I would need daily naps, I had very thin patience, I was moody and this is not normal, nor is it truly healthy.
When things like this arise, you can’t just ignore it. You need to take action and fix it.
Unprocess your diet and get rid of foods that don’t benefit your body.
Take a good look at your relationships and stray away from any that are toxic.
Exercise but don’t over train to cause excessive stress.
Schedule things to do in your planner that make you happy.
Get rid of the anger and frustration that happened years ago.
Anything that is holding you back from living your best life needs to be let go of.
By looking at those listed above can you focus on 1 or 2? Research and LEARN about why doing these things are important. It’s much easier to take action when you know the reason behind why you’re taking these action steps. You have the ability to live your best life and I think that’s pretty darn amazing. You can change the way you feel and view yourself, your relationships, your mood, your presence, your energy – everything is up to you.
How will you commit to becoming a healthier individual aside from nutrition and exercise?
Photo by @asyou_r for @projectWWHA
Hey guys. Check this out!! If you are looking for something a bit different that is both fun and challenging this is it. Functional movement using interval and strength training. These short sessions are an awesome way to get a full body workout to improve your health and strength. And here is your chance for a two week trial to check it out. #Repost @hatchfit with @get_repost
Class today Friday, January 19th at 11am! Mention this post and code phrase: Suples in da house. And receive a two week free trial membership. If it doesn’t say Suples Ltd. it’s not a Bulgarian Bag. @suples.training.systems @ivan.ivanov.suples @bulgarianbag @dexafit_seattle @_maxx_nutrition_ @madhattermedibles @budeezbremerton #worldclass#functionalfitness#certified#bremerton#poulsbo#portorchard#silverdale#seattle#kingston#bainbridgeisland#tacoma