‼️ Many people still think that if you don't consume protein right after a training session you will lose all muscle you could have gained. -
🤓 Recent study has proved it to be a myth. Scientics took 33 people and divided them into two groups. Half of them took post-workout shake and half of them didn't. After 10 weeks of lifting, there were no differences between groups.
🍎 However, if you're training fasted it would be a good idea to eat after a training session. But if not, it is not necessary to hurry up with your post workout protein.
🙄 I think that this myth is widely promoted because suplement industry is trying to convice you that you can't make gains without their products. In this case whey protein, but these are just my thoughts. Let me know what is your opinion on this by commenting below! ✏️
It's always nice to get great results with your clients 😊 it's gives the best feeling in the world when they can smile after the workout you provided 🙌
Client @dcjolien is killing it every week 💪
To get a view in to her trainingprogram 📩 us 💪
I've been blessed with the support I've received.
Support has come friend old and new friends, family and adopted family, God and the universe.
I can't help but to say "Thank You!"
If you've been a part of this journey, even if our interaction has been limited to you sharing a comment on my social media of encouraging words, I appreciate you.
I'm grateful for the love and support. 🙏🏽
Are you getting enough #sleep ? Not sleeping enough can make you feel more hungy during the day and having more trouble sticking to your #mealplan .I need about 6 hours sleep to feel good.How much sleep do you need?Comment below,I'm curious to find out!💕
Starting this page mainly because health and fitness takes up a big chunk of my life so I may aswell start taking it seriously. Also I don't want to spam my personal account when I know not everyone shares that same passion. Hoping to find like minded people here!
Here's my most recent progression photo and i'm hoping to achieve much more!
Full respect for everyone that puts time and effort into their health and wellbeing. You guys all help me stay motivated and I want to do the same for others! 🤓
✅ 4 movements you need to do for complete leg development
🏋🏿 First of all, squatting. Definitely the best movement for leg development. You can use heavy loads on this one. If I had to choose only one leg movement for the rest of my life I would definitely choose back squats.
🏋🏻♀️ Next movement is deadlifting. Primarly working on glute and hamstring. I personally love to incorporate stiff-leg deadlifts on my leg days as my main hamstring/glute exercise.
⛹🏻 Next movement is lunging. When you do these movements it burns like crazy. My main lunge movement are reverse lunges with dumbells. Also, I like to stick to 8-12 rep range per leg.
🥊 Last on the list are machine exercises. Those movements are focused a little bit more on isolating specific muscles. Also, your lower back won't be under big tension unlike on other free weight exercises which is a good thing sometimes. Machine exercises are a great way to add extra volume to your leg training and focus a little bit more on your weak points.
🙂 I hope this post gives you a clear image on leg training and gives you some exercise ideas you could add to your current workout routine.
#Repost @ironhousestrengthconditioning (@get_repost)
We're all about the lifts, but we're also about lifting people up! Like this little guy we can't get enough of! #Repost @camkthompson with @repostapp
This is what my morning consisted of. Some deadlifts and of course the cutest little red head. #littleredryker @theraladybosslularoe
👉Approaching the bar confidently, versus timidly, can be the difference in PRing or missing a lift.
👀Visualize success -- before a big lift, before you ever approach the bar, go over the scenario in your head. Make it as descriptive as possible. See & feel yourself *completing* the lift before you ever step to the bar.
🌵Avoid missing weights in training. Missing weights can shake your confidence, while hitting your attempts will continue to boost it.
🗿Take measures to prevent injuries. The fastest way to stop making progress is to get hurt. An injury may heal fast physically, but can leave a nasty mental scar. If you do sustain an injury – stay patient through your recovery.
👹Commit to the lift. Never approach the bar with caution. Be aggressive & attack violently!
⛽️“Whether you think you can, or you think your can’t -- you’re right.” - Henry Ford. Look for solutions, not excuses. It’s easy to buy in to the 🐂💩 & give yourself a lame excuse as to why you’re not successful.
⚙️Ultimately you have to go in week in & week out & just get it done. There’s no tricks to it, nothing fancy, just hard work & consistency.
🐜When you’ve got the “iron bug” you look for reasons to train rather than excuses not to. You don’t whine & complain about having to train -- you look forward to it.
🥞Lifting isn’t punishment for drinking, smoking, a bad diet, or whatever else. It’s something you do because you love it.
When you want something & find what you’re passionate about in life, you find time for it.
⏳The more hours you spend training, the more experience & time under the bar you have, the more comfortable you’ll be. There’s no substitute for experience, & experience builds confidence more than anything else.
Flow with Whitney and Alyssa this Sunday, August 19, from 3-4:30pm as they help raise money towards the @africayogaproject. 🌞
Visit our Facebook event page or our website for more info on the workshop and www.africayogaproject.org for info on the cause!
Working on being more explosive today!💥 _______________________________________________________________
This type of fast explosive training activates fast twitch muscle fibres better (type 11b/11x fibres) which are thicker and deal with fast movements so in order to train these fibres you have to move quickly. This can be done with sprinting exercises or in this case explosive weight training 🏃🏻 _______________________________________________________________
To create a better rounded muscle it's best to train all fibres equally which is why mixing up your training is so important! 💪🏻
It’s the time of week you’ve been waiting for…LEG DAY!
Kettlebooty is meant to work your booty with movement drills using kettlebells along with other tools to enhance muscle definition and toning.
60 mins of work, do you have what it takes? #FindYourEdge#TruTribe#SweatIncluded#TruFusion