23/01/2018: I love how easy it is to count that my BIRTHDAY is always the 23rd day of every year. I know, I'm a weirdo. A whole 28 years worth of weirdness 🤣 Enjoyed a power sesh with my girl @jaydes_journey (💖 you!) for lower body who also then treated me to a donut from @nododonut 🍩, picked up a juice from @quenchjuicebars 🍉 and walked over to Waterfront Park to sit and enjoy the combo as I watched the ferries go by ⛴ Finished with a quick jog to again burn off said donut. Okay, I lied. Powerwalked. Urgh, okay: Strolled. Very, very slowly whilst taking selfies 💃🏻
Pre fasted cardio vs having completed fasted cardio and just ordered a giant coffee. 8am pure insanity 😅 can you relate? Also shout out to my client @vanessakeizer for cycling 30 minutes to the gym to get her leg session done before work 💪🏼👏🏻👏🏻💃🏼
Here are some awkward mirror photos for your timeline. 😅😅
Being back in the gym after being sick felt so good! I got worn out pretty quickly, but I definitely got a good session in!
Third picture has my workout! Started out with a quick stretch, warmed up on stair climber, then busted out some lower body. I was sweating by the time I was finished!
Tomorrow is going to consist of bi’s/tri’s/shoulders! One of my favorite days is upper body! I’ll keep y’all updated as the week progresses.
Smiling cos today was lower body day and it’s my fave 😁😁 Been working on my squats at least once a week to build up my confidence a bit, and going lighter than I normally would to work on my technique...My mistake was that when I started I was going heavy but not getting enough depth so I’ve had to regress a little and that’s okay! I’m definitely feeling a lot stronger now 💪 I used the resistance band today for each set to make sure my knees didn’t cave in...does anyone else have that problem? 😅
One of the most important things I’ve learned in my PT course is that FORM IS EVERYTHING. There is no point adding more load to a movement that you can’t get the technique perfect for (rip lesson learned...😅). It’s totally okay and normal to regress movements and take them slow. You will be better off in the long run than the peeps who think they can jump the gun and “progress” when they really shouldn’t be.
I’m not really phased that my squats aren’t that heavy atm because soon they will be and my depth will be on point 👌 and until then, practice makes perfect!
S/O to @pridefitnz once again for taking some “action shots” hehe 😜 stay tuned for an ab circuit vid tonight!
Happy gyming my loves! ❤️❤️ 💪😈🍑🏋🏻♀️ #lowerbody#powerlifting#squat#gymbuddy#fitness#fitnessmotivation#gymtime#pt#training#glutes#weights#girlswholift#gettingstrongereveryday#strength
WHICH GRIP SHOULD YOU USE WHEN DEADLIFTING??
The two most common grips for deadlift are the double overhand grip and the mixed grip. In this video, @achievefitnessboston owner @jasonlpak explains why we prefer for folks to start out with a double overhand grip, and when it’s appropriate to switch to a mixed grip!
Check it out and let us know what you think! Tag a friend who might find this helpful, and give the post a double tap if you enjoyed it yourself! Until next time, ✌️💙💪
Today's session was lowerbody focused . Bit of plyometrics, single leg work, dropsets and plenty of time spent on the Assault Bike.
Entire workout is described in my IG story ☝🏽. Swipe 👈🏽 to see the finisher (a brutal leg press pyramid) and the warm-up (assault bike intervals). #getafterit
ONLY A FEW SPOTS LEFT!!! The best CrossFit deal you will find anywhere! Get in on our New Year's special that expires at the end of this month! Ask any of our members you will not regret it! Let us help you discover what your body is capable of! CrossFit is for literally everyone!
Casual hand-in-the-hair selfie to let you guys know that i have a new video up on my YouTube! I go through some of my favorite lower body warm-up movements and some tips for squatting that I’ve personally found pretty helpful. The link is in my bio 🤗💪🏼 hope you guys like it!
Try this exercise to help improve your squat... .
A simple bodyweight squat with a sandbag case can really go a long way to help activate muscle groups you plan on using in your workout that day..
This activation exercise is great to use on a day you plan on hitting a lot of legs... .
💭🤔 WHY 🤔 💭
It’s great way to see how your body feels and is responding that day... Every day is different since sleep, stress, nutrition/water intake etc all play a role in how we perform.. .
So a good way to see how your body feels that day is to incorporate some activation drills... .
You also help wake up your CNS (central nervous system)... and really get things firing up to help prevent injury and get that “mind-muscle” connection going .
📝 HOW TO PERFORM 📝 💥 Squat with just the sandbag case (no weight) and try to pull the bag apart .
🚨CUES 🚨 ✅ Big Inhale (as you squat)
✅ Pretend you are trying to tear the bag apart .
✅ Focus on preventing your traps/shoulders and from shrugging .
✅ Flat back .
10 Day Pass to get live training:
Are you used to the well-known BRO SPLIT of training each muscle group 1x per week, wondering why you are not getting decent results even though you are eating well?
There is a high chance you put some muscle mass while practising the BRO SPLIT (Monday - chest, Wednesday- back etc.) but the problem with this routine is that you deplete its potential at some point. That's some good news, which means you are no longer a beginner.
As now you are a semi-advanced athlete, you should start hitting each muscle group at least 2x per week. But don't you worry - that doesn't mean more hours spent in the gym or more training session.
A really good split that will do you a favour - Upper / Lower split. It consists of 2 trainings for each group (upper and lower), performed twice a weak. An optimal should be where one of the sessions your goal is hypertrophy, while in the other you try to improve your strength.
But the purpose of this post is to tell you guys why what you are used to is optimal - splits consisting of many isolation movements are primarily for giving your muscles that final shape - which many of you chasing jacking lean mass might not need so far.
What you need are compound movements - a definition for that would be ''ány movement which requires various muscles to perform an exercise. Compound movements are thesquats, deadlifts, bench press, military press, their variations and similar exercises. These are the foundation exercises not only for bulking but for bodybuilding itself.
Bulgarian Split Squats are an exercise I love to hate. They are SO challenging! Yet they’re so effective at toning & strengthening the thighs that they’re worth the 🔥
A few key points:
💪Take a stance wide enough so that you can get full range of motion without your heel needing to come up (aim for your knee to be about in line with your toes at the bottom of the squat)
💪Have a slight forward lean instead of trying to stay perfectly upright
💪Push through the heel-mid foot of the stance leg.
💪If you spend a lot of time figuring out where to put your feet, figure it out the first set with the first leg and put a marker on the ground. Here I used a mini-band but you could also use a small plate or dumbbell. It saves a lot of jumping around trying to find your position(that tip courtesy of my super-fabuloso coach @syattfitness )
💪Don’t let your knee cave in. Work to actively push it out so it tracks in line with your first 2 toes.
💪If you’ve never done this before your body weight will be plenty challenging! When you’ve got it down you can add on weight.
💪 Try 3 sets of 8-10 reps per side
💪Enjoy the sweet, sweet burn😎
💪LMK if you have any questions!