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Hammering away the 🐫 day blues in our 9 am Unconventional training class this morning !  If you haven't tried our unconventional training class mention this post and get a free two week trial membership on us ! .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain  #KillinIt #KeepPounding #FunctionalMovement #FMS #TRX #UnconventionalTraining #BattleRopes #SteelClub #PrimalMovements #AnimalFlow #Kinstretch #Mobility #Stability #Activation #Strength
Hammering away the 🐫 day blues in our 9 am Unconventional training class this morning ! If you haven't tried our unconventional training class mention this post and get a free two week trial membership on us ! . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #KillinIt  #KeepPounding  #FunctionalMovement  #FMS  #TRX  #UnconventionalTraining  #BattleRopes  #SteelClub  #PrimalMovements  #AnimalFlow  #Kinstretch  #Mobility  #Stability  #Activation  #Strength 
Working with @eldirtesanchez fresh off his time @ufcpi ! Today we worked on single leg strength , and single leg power , to help build a base for his upcoming fight camp !  Demonstrated in this video are three of my favor exercises :
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1.) Box assisted Single Leg Dead Lifts .
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2.) Single Leg Box Jumps on a 24 in box.
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3.) Eccentric Hamstring Curls with the Chains.
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All three of these exercises are 🔥🔥
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We are looking forward to see Andrew get back in the octagon @ufc , and help him have a healthy fight camp !
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain  #KillinIt #KeepPounding #FunctionalMovement #FMS #TRX #UnconventionalTraining #BattleRopes #SteelClub #UFC #Kinstretch #Mobility #Stability #Activation #Strength
Working with @eldirtesanchez fresh off his time @ufcpi ! Today we worked on single leg strength , and single leg power , to help build a base for his upcoming fight camp ! Demonstrated in this video are three of my favor exercises : . 1.) Box assisted Single Leg Dead Lifts . . 2.) Single Leg Box Jumps on a 24 in box. . 3.) Eccentric Hamstring Curls with the Chains. . All three of these exercises are 🔥🔥 . . We are looking forward to see Andrew get back in the octagon @ufc , and help him have a healthy fight camp ! . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #KillinIt  #KeepPounding  #FunctionalMovement  #FMS  #TRX  #UnconventionalTraining  #BattleRopes  #SteelClub  #UFC  #Kinstretch  #Mobility  #Stability  #Activation  #Strength 
Cabrini Men's Lacrosse Player  @nicklabanca , performing his end stage rehabilitation after bilateral hamstring tears .  If you are coming off a injury and want to get yourself stronger come in today ! .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain #Squat #Push #Pull #Hinge #AnimalFlow #Kinstretch #Mobility #Stability
Cabrini Men's Lacrosse Player @nicklabanca , performing his end stage rehabilitation after bilateral hamstring tears . If you are coming off a injury and want to get yourself stronger come in today ! . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #Squat  #Push  #Pull  #Hinge  #AnimalFlow  #Kinstretch  #Mobility  #Stability 
IMPROVE PERFORMANCE THROUGH MULTI-PLANAR TRAINING !
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Knowing the different planes of motion of a exercise is a 🔑to a correct exercise prescription. The plane of the exercise refers to one of the three planes of motion the joints are moving in  during exercise .
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Sagittal plane: divides the body into left and right sections, it runs forever forwards and backwards. It's sometimes referred to as the midline of the body. Movements in the sagittal plane will run forward or backward and they are almost always flexion and extension. A biceps curl is in the sagittal plane.
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Frontal plane: divides the body into front and back sections. It runs forever side to side in a vertical direction. Movements in the frontal plane will run side to side, up and down and they are almost always abduction and adduction. A jumping jack is in the frontal plane.
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Transverse plane: divides the body into top and bottom sections. It runs forever side to side, parallel to the horizon. Movements in the transverse plane will run side to side with no significant vertical movement and they are almost always horizontal abduction and horizontal adduction. A bench press in the transverse plane.
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #FunctionalTraining
IMPROVE PERFORMANCE THROUGH MULTI-PLANAR TRAINING ! . Knowing the different planes of motion of a exercise is a 🔑to a correct exercise prescription. The plane of the exercise refers to one of the three planes of motion the joints are moving in during exercise . . . Sagittal plane: divides the body into left and right sections, it runs forever forwards and backwards. It's sometimes referred to as the midline of the body. Movements in the sagittal plane will run forward or backward and they are almost always flexion and extension. A biceps curl is in the sagittal plane. . . Frontal plane: divides the body into front and back sections. It runs forever side to side in a vertical direction. Movements in the frontal plane will run side to side, up and down and they are almost always abduction and adduction. A jumping jack is in the frontal plane. . . Transverse plane: divides the body into top and bottom sections. It runs forever side to side, parallel to the horizon. Movements in the transverse plane will run side to side with no significant vertical movement and they are almost always horizontal abduction and horizontal adduction. A bench press in the transverse plane. . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #FunctionalTraining 
Maximize your core stability and prevent sports injury, or over use injuries !
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Core stability is essential for proper form and mechanics while performing sports skills. It is also important for injury prevention during those sport activities as well. Core stability deals with the proper coordination of the key muscles used to support the spinal column in its naturals-curve.
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What is Core Stability?
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Core stability is the coordinated effort of the deep muscles of the trunk, pelvis, hips, abdominal muscles and small muscles along the spinal column. These muscles contract together to create force used to hold the spinal column in alignment.
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The strength of these muscles is less important than their endurance and the co-contraction of the muscles to provide support. Since these muscles must stabilize the spinal column during all movement they must have good endurance with enough strength to counter forces placed on them during extreme activities. The muscles must be equal in strength and contract in correct proportions to maintain the proper posture of the spine during all activities.
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If you are looking for good core stabilization exercises come in today and get a FREE personal Training Session on us! -
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain
Maximize your core stability and prevent sports injury, or over use injuries ! - - Core stability is essential for proper form and mechanics while performing sports skills. It is also important for injury prevention during those sport activities as well. Core stability deals with the proper coordination of the key muscles used to support the spinal column in its naturals-curve. - - What is Core Stability? - - Core stability is the coordinated effort of the deep muscles of the trunk, pelvis, hips, abdominal muscles and small muscles along the spinal column. These muscles contract together to create force used to hold the spinal column in alignment. - - The strength of these muscles is less important than their endurance and the co-contraction of the muscles to provide support. Since these muscles must stabilize the spinal column during all movement they must have good endurance with enough strength to counter forces placed on them during extreme activities. The muscles must be equal in strength and contract in correct proportions to maintain the proper posture of the spine during all activities. - - If you are looking for good core stabilization exercises come in today and get a FREE personal Training Session on us! - - #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain 
📦Türkiyenin her noktasına kargo imkanı 💯Güvenilir,orjinal supplement desteği
📋Kişiye özel antreman programı
🍏Beslenme program. 📞DM den ulaşabilirsiniz#supplements #prv #bigjoysports #optimumhealthfitness #sportica #cardio #wheyprotein #gainer #fitnessmotivation #fitmodel #hardline #musclepharm #turkey #originals #optimumnutrition #creatine #bcaa #glutamine #carnitine #shredded #bulking #bodybuilding #olimpnutrition #gym #goldgym #hard #workout #spor #followforfollow
📦Türkiyenin her noktasına kargo imkanı 💯Güvenilir,orjinal supplement desteği 📋Kişiye özel antreman programı 🍏Beslenme program. 📞DM den ulaşabilirsiniz#supplements  #prv  #bigjoysports  #optimumhealthfitness  #sportica  #cardio  #wheyprotein  #gainer  #fitnessmotivation  #fitmodel  #hardline  #musclepharm  #turkey  #originals  #optimumnutrition  #creatine  #bcaa  #glutamine  #carnitine  #shredded  #bulking  #bodybuilding  #olimpnutrition  #gym  #goldgym  #hard  #workout  #spor  #followforfollow 
📦Türkiyenin her noktasına kargo imkanı 💯Güvenilir,orjinal supplement desteği
📋Kişiye özel antreman programı
🍏Beslenme program. 📞DM den ulaşabilirsiniz#supplements #prv #bigjoysports #optimumhealthfitness #sportica #cardio #wheyprotein #gainer #fitnessmotivation #fitmodel #hardline #musclepharm #turkey #originals #optimumnutrition #creatine #bcaa #glutamine #carnitine #shredded #bulking #bodybuilding #olimpnutrition
The Eccentric Leg Press as demonstrated by  @damiano_diiorio is one of the hardest leg press variations in my humble opinion. Here Damian performed 5 eccentric leg presses , this was his last repetition . -
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To start what is a "Eccentric" exercise ? 
These types of exercises are muscle contractions that involve shortening and lengthening while the muscle is still producing force. The phase of contraction that occurs when the muscle shortens is concentric, whereas the phase of contraction that occurs as the muscle lengthens is eccentric. The way I explain it to my clients it's the "Lowering Phase" of a exercise . This is where you will build your strength in the muscle groups you are targeting -
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Three- Five Second Descents
The key to size is maximizing time under tension or TUT. Three- Five second descents maximize this particular mechanical tension.
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To do them, start by doing a couple of low-rep sets to get up to your working weight. Once you get there, do sets of 8 reps using 3-second descents.
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Be sure to drive up hard out of the bottom – don't worry about the concentric tempo, just drive the weight up with force. Don't lock out either; stop just short.
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Tip: Use the foot placement that allows you to be at your absolute strongest. The goal here is to dig deep and push the most weight you can while maintaining the 3- 5 second descent. I hope this helps and if your interested in learning more about this come in today for your free personal training session !
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain #Squat  #LegPress #functionalrangeconditioning #eccentriclower #PersonalTrainer #FunctionalMovement
The Eccentric Leg Press as demonstrated by @damiano_diiorio is one of the hardest leg press variations in my humble opinion. Here Damian performed 5 eccentric leg presses , this was his last repetition . - - To start what is a "Eccentric" exercise ? These types of exercises are muscle contractions that involve shortening and lengthening while the muscle is still producing force. The phase of contraction that occurs when the muscle shortens is concentric, whereas the phase of contraction that occurs as the muscle lengthens is eccentric. The way I explain it to my clients it's the "Lowering Phase" of a exercise . This is where you will build your strength in the muscle groups you are targeting - - Three- Five Second Descents The key to size is maximizing time under tension or TUT. Three- Five second descents maximize this particular mechanical tension. - To do them, start by doing a couple of low-rep sets to get up to your working weight. Once you get there, do sets of 8 reps using 3-second descents. - Be sure to drive up hard out of the bottom – don't worry about the concentric tempo, just drive the weight up with force. Don't lock out either; stop just short. - Tip: Use the foot placement that allows you to be at your absolute strongest. The goal here is to dig deep and push the most weight you can while maintaining the 3- 5 second descent. I hope this helps and if your interested in learning more about this come in today for your free personal training session ! - - #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #Squat  #LegPress  #functionalrangeconditioning  #eccentriclower  #PersonalTrainer  #FunctionalMovement 
I'm so proud of my client Keith. He's determined to work hard and regain as much strength and mobility after his stroke 4 years ago that left him with left sided weakness. He's come a long way over the past year working with me. I set him up with physical therapy, massage and stretch therapy along with personal training with me to help optimize his gains. A year ago, he would have never been able to do this!  I love my job - so rewarding! @beckhamdi #nurse #personaltrainer #proactivehealth #titaniumfitness #optimumhealthfitness #lovemyjob
I'm so proud of my client Keith. He's determined to work hard and regain as much strength and mobility after his stroke 4 years ago that left him with left sided weakness. He's come a long way over the past year working with me. I set him up with physical therapy, massage and stretch therapy along with personal training with me to help optimize his gains. A year ago, he would have never been able to do this! I love my job - so rewarding! @beckhamdi #nurse  #personaltrainer  #proactivehealth  #titaniumfitness  #optimumhealthfitness  #lovemyjob 
During last lasts night functional movement class with @j_fusco_  I noticed all of my clients performing the bretzel stretch. I came to the  realization this maybe the most useful stretches you can perform with any population.  It is by far my favorite stretch because it hits a lot of things at once and it focuses on areas that usually need it!
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What is the Bretzel Stretch ?
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It is proposed to be an excellent exercise to create thoracic spine mobility but really it does much more.  The brettzel also works on your hip flexors, quads, and hip musculature.  If you’re a fan of Thomas Meyer’s work, the Brettzel helps mobilize the fascia within the Spiral Line in the body and all of the musculature that runs with it to help create the serape effect.
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While performing this stretch , it is  important to get both legs positioned before thoracic spine rotation is performed. The opposing hip stretches will serve to protect the low back and target the thoracic spine for rotation. Therefore, they must be set, in place, and on tension before T-spine rotation occurs. -
Who is this exercise useful for?
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* *Those with tight quadriceps and hip flexor musculature.
* * Those with poor thoracic mobility (extension and rotation specifically).
* * Those who have trouble with squat depth and overhead flexibility in pressing exercises and snatches.
* * Throwing athletes, swimmers and golfers that lack rotation.
* * Those with limitations in the shoulder mobility and active straight leg raise test in the Functional Movement Screen.
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain #Bretzel #KeepPounding #functionalrangeconditioning #FMS #FunctionalMovement #Mobility #Stability #Activation #Strength  #MoveOften #Movement #PersonalTrainer #HealthlyLiving
During last lasts night functional movement class with @j_fusco_ I noticed all of my clients performing the bretzel stretch. I came to the realization this maybe the most useful stretches you can perform with any population. It is by far my favorite stretch because it hits a lot of things at once and it focuses on areas that usually need it! - What is the Bretzel Stretch ? - It is proposed to be an excellent exercise to create thoracic spine mobility but really it does much more.  The brettzel also works on your hip flexors, quads, and hip musculature.  If you’re a fan of Thomas Meyer’s work, the Brettzel helps mobilize the fascia within the Spiral Line in the body and all of the musculature that runs with it to help create the serape effect. - While performing this stretch , it is important to get both legs positioned before thoracic spine rotation is performed. The opposing hip stretches will serve to protect the low back and target the thoracic spine for rotation. Therefore, they must be set, in place, and on tension before T-spine rotation occurs. - Who is this exercise useful for? - * *Those with tight quadriceps and hip flexor musculature. * * Those with poor thoracic mobility (extension and rotation specifically). * * Those who have trouble with squat depth and overhead flexibility in pressing exercises and snatches. * * Throwing athletes, swimmers and golfers that lack rotation. * * Those with limitations in the shoulder mobility and active straight leg raise test in the Functional Movement Screen. - #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #Bretzel  #KeepPounding  #functionalrangeconditioning  #FMS  #FunctionalMovement  #Mobility  #Stability  #Activation  #Strength  #MoveOften  #Movement  #PersonalTrainer  #HealthlyLiving 
A melatonina que você respeita!
#melatonina #optimumhealthfitness #sono #insonia
"What the heck is a Dead Bug?" Well, you're not alone. Many many clients have given us strange looks when we talk about this move.
The Dead Bug is an exercise designed to strengthen your core. It gets its funny name because when you perform it, you look like a dead bug lying on its back with its legs in the air. But despite its strange name, the exercise is neither complicated nor crazy. -
This is how we perform the dying bug exercise in our clinic ! -
To do a dying bug – or “dead bug” exercise, lie on your back with your knees and hip bent at 90 degrees. Your thighs should be perpendicular to the floor. Your arms should also be extended and bent 90 degrees at the elbows. To perform the exercise, first draw in your belly button to your spine. Then, fully extend one leg, and the opposite arm while keeping your stomach tight. Bring your arm and leg back to the starting position, and repeat with the other arm and leg. Perform the desired amount of repetitions
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Planks and Ab Rollouts are basic anti-extension exercises, and they take up the majority of most modern core workouts. At first glance, the Dead Bug may not seem to fit in the category. But try it without bracing your abs and you'll quickly feel your lower back rise up off the floor as your opposite leg and arm extend. To prevent your back from arching, you must tighten your abs, which makes the move an anti-extension exercise.
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain #PelvicTilt #KillinIt #KeepPounding #FunctionalMovement #MovementSpecialist #DyingBug #Foundations #MotorControl #Health #Fitness #Wellness
#PersonalTrainer #LivePainFree
"What the heck is a Dead Bug?" Well, you're not alone. Many many clients have given us strange looks when we talk about this move. The Dead Bug is an exercise designed to strengthen your core. It gets its funny name because when you perform it, you look like a dead bug lying on its back with its legs in the air. But despite its strange name, the exercise is neither complicated nor crazy. - This is how we perform the dying bug exercise in our clinic ! - To do a dying bug – or “dead bug” exercise, lie on your back with your knees and hip bent at 90 degrees. Your thighs should be perpendicular to the floor. Your arms should also be extended and bent 90 degrees at the elbows. To perform the exercise, first draw in your belly button to your spine. Then, fully extend one leg, and the opposite arm while keeping your stomach tight. Bring your arm and leg back to the starting position, and repeat with the other arm and leg. Perform the desired amount of repetitions - - Planks and Ab Rollouts are basic anti-extension exercises, and they take up the majority of most modern core workouts. At first glance, the Dead Bug may not seem to fit in the category. But try it without bracing your abs and you'll quickly feel your lower back rise up off the floor as your opposite leg and arm extend. To prevent your back from arching, you must tighten your abs, which makes the move an anti-extension exercise. - - #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #PelvicTilt  #KillinIt  #KeepPounding  #FunctionalMovement  #MovementSpecialist  #DyingBug  #Foundations  #MotorControl  #Health  #Fitness  #Wellness  #PersonalTrainer  #LivePainFree 
Her inancın altında elbet bi başarı vardır.!! #inprogress #tattoo #bodybuilding #body #universal #bmx #whey #karbonhidrat #optimumhealthfitness #turkey🇹🇷 #istanbull #nopainnogain
Why Y-Balance Test ?
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Asymmetries are a factor in increased injury risk.
How do we measure and quantify a person’s motor control and functional symmetry? The Y Balance Test (YBT). YBT allows us to quarter the body – left versus right and upper versus lower body - to test how the core and each extremity function under bodyweight loads.
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 What is Y-Balance Test?
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Having control of your limbs requires a stable core.
The Y Balance Test was developed through years of research in injury prevention and identification of motor control changes that occur after injury. The YBT is a simple way to measure a person’s motor control and demonstrate functional symmetry. The result? A map that identifies road blocks to a person’s functional performance both in rehabilitation and performance worlds.
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-  Who should use Y-Balance Test?
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All healthcare and fitness professionals are encouraged to complete the online course.
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain #Squat #Push #Pull #Hinge #KillinIt #KeepPounding #FunctionalMovement #FMS #TRX
Why Y-Balance Test ? - - Asymmetries are a factor in increased injury risk. How do we measure and quantify a person’s motor control and functional symmetry? The Y Balance Test (YBT). YBT allows us to quarter the body – left versus right and upper versus lower body - to test how the core and each extremity function under bodyweight loads. - - What is Y-Balance Test? - - Having control of your limbs requires a stable core. The Y Balance Test was developed through years of research in injury prevention and identification of motor control changes that occur after injury. The YBT is a simple way to measure a person’s motor control and demonstrate functional symmetry. The result? A map that identifies road blocks to a person’s functional performance both in rehabilitation and performance worlds. - - Who should use Y-Balance Test? - - All healthcare and fitness professionals are encouraged to complete the online course. - - #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #Squat  #Push  #Pull  #Hinge  #KillinIt  #KeepPounding  #FunctionalMovement  #FMS  #TRX 
Recently my buddy @tobydattolo has been asking me about the variety of movement screens I perform on patients at my clinic. Today I ran him through a basic ankle mobility screen as shown in this post. Which lead to some interesting results , showing asymmetries from left to right side and mobility deficiencies. Prompting this post "Fix Your Weak Foundation" :
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The ankle may be the most ignored joint next to the wrist in terms of athletic performance, flexibility, and injury prevention. Speaking in terms of a structural integrity, the base is the single most important factor.
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Our ankles are stability joints that must very quickly absorb force, then help shift and stabilize weight for the next movement. This occurs faster than we can think, so we rely on learned motor patterns and reactions. .
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This post will provide you with quick but accurate screens to assess your current mobility plus strategies to improve performance in any sport or activity. .
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It may seem silly to look for gains in strength in such a small joint, but having an effective and efficient base will translate to improving all other standing movement patterns. First we need to establish proper range of motion and then stabilize the joint.
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Once we have control of the joint we will enhance the performance through improved ground reaction time, coordination, and power output. .
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Using the following screens, you will examine both flexion and extension of your ankles:

Screen #1: Active Dorsiflexion Lying Against Wall:
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Screen #2: Active Ankle Plantar Flexion Un-Weighted: .
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Screen #3: Passive Dorsiflexion Weighted
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If you have questions about these screens feel free to reach out ! .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain
Recently my buddy @tobydattolo has been asking me about the variety of movement screens I perform on patients at my clinic. Today I ran him through a basic ankle mobility screen as shown in this post. Which lead to some interesting results , showing asymmetries from left to right side and mobility deficiencies. Prompting this post "Fix Your Weak Foundation" : . . The ankle may be the most ignored joint next to the wrist in terms of athletic performance, flexibility, and injury prevention. Speaking in terms of a structural integrity, the base is the single most important factor. . . Our ankles are stability joints that must very quickly absorb force, then help shift and stabilize weight for the next movement. This occurs faster than we can think, so we rely on learned motor patterns and reactions. . . This post will provide you with quick but accurate screens to assess your current mobility plus strategies to improve performance in any sport or activity. . . It may seem silly to look for gains in strength in such a small joint, but having an effective and efficient base will translate to improving all other standing movement patterns. First we need to establish proper range of motion and then stabilize the joint. . . Once we have control of the joint we will enhance the performance through improved ground reaction time, coordination, and power output. . . Using the following screens, you will examine both flexion and extension of your ankles: Screen #1 : Active Dorsiflexion Lying Against Wall: . . Screen #2 : Active Ankle Plantar Flexion Un-Weighted: . . . Screen #3 : Passive Dorsiflexion Weighted . . If you have questions about these screens feel free to reach out ! . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain 
Tried out @dr.joelseedman_ahp 's variation  on the glute bridge chest press. @j_fusco_ 
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•Definitely a good way to take pressure off the cervical spine while getting the same training effect in the pecs and glutes 
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#FunctionalTraining #TrainSmart #AdvancedFitnessWellness #GetOnnit #PersonalTrainer #OptimumHealthFitness #MovementIsMedicine #MoveWell #MoveOften #TrainHard
If you ever have suffered from neck pain, shoulder pain, and/or elbow pain, then this information is right up your alley. Research has continued to demonstrate the role of the muscles in the mid back/scapulothoracic region and their contribution to these conditions.
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In this post their will  be examples of 4 scapular control exercises you can perform at home . These exercises should be performed slow and control , this will cause 🔥in the shoulder blade region. The motion my example is looking for is a basic shoulder roll of scapulas .  He will be performing 4 rounds of 30 seconds of each exercise . The  way I came about these exercises is when I went down to the Onnit Academy for their mobility certification . .
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The Importance of Scapular Stability for Healthy Shoulder Mobility. Resistance exercises can be done to strengthen the scapular muscles and reduce the risk of injury. The main stabilizers of the scapula are levator scapulae, rhomboids major and minor, serratus anterior, and trapezii
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The muscles within the mid back and surrounding scapular region control stability for the entire upper kinetic chain (ie. neck, shoulder and elbow). These muscles provide a strong base of support for all movements of the shoulder blade.
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Due to the multiple attachment sites, the primary role of the serratus anterior is to stabilize the scapula during elevation and to pull the scapula forward and around on the thoracic cage. Advancement of the scapula to an anterior position on the thoracic cage is termed protraction or scapular abduction.
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Some other scapular control exercises : * Shoulder Blade Squeeze. Begin this exercise standing or sitting with your back and neck straight. ... * Shoulder Blade Shrug. Begin this exercise standing with your back and neck straight. ... * Shoulder Blades Forwards Against Wall.
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If you have any scapular control issues , pain in the upper thoracic region, or never tried these scapular control exercises come in today and get your complimentary free personal training session! .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine
If you ever have suffered from neck pain, shoulder pain, and/or elbow pain, then this information is right up your alley. Research has continued to demonstrate the role of the muscles in the mid back/scapulothoracic region and their contribution to these conditions. . . In this post their will be examples of 4 scapular control exercises you can perform at home . These exercises should be performed slow and control , this will cause 🔥in the shoulder blade region. The motion my example is looking for is a basic shoulder roll of scapulas . He will be performing 4 rounds of 30 seconds of each exercise . The way I came about these exercises is when I went down to the Onnit Academy for their mobility certification . . . The Importance of Scapular Stability for Healthy Shoulder Mobility. Resistance exercises can be done to strengthen the scapular muscles and reduce the risk of injury. The main stabilizers of the scapula are levator scapulae, rhomboids major and minor, serratus anterior, and trapezii . . The muscles within the mid back and surrounding scapular region control stability for the entire upper kinetic chain (ie. neck, shoulder and elbow). These muscles provide a strong base of support for all movements of the shoulder blade. . . Due to the multiple attachment sites, the primary role of the serratus anterior is to stabilize the scapula during elevation and to pull the scapula forward and around on the thoracic cage. Advancement of the scapula to an anterior position on the thoracic cage is termed protraction or scapular abduction. . . Some other scapular control exercises : * Shoulder Blade Squeeze. Begin this exercise standing or sitting with your back and neck straight. ... * Shoulder Blade Shrug. Begin this exercise standing with your back and neck straight. ... * Shoulder Blades Forwards Against Wall. . . If you have any scapular control issues , pain in the upper thoracic region, or never tried these scapular control exercises come in today and get your complimentary free personal training session! . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine 
Preventative Exercises for Over-Use Shoulder Injuries :
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Goal is to prevent repetitive injury,not to necessarily improve performance! Most focus on trouble areas:
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Proper Shoulder/Spinal Range of Motion: 
Sleeper Stretch, Standing Cross Arm Stretch, Seated Mid-Back Rotational Stretch , Quadruped Opposite Elbow / Knee Touches .
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Scapular Positioning / Stability : 
Body Weight Rows , Bent Over Rows , Band Standing Rows , Prone shoulder Circuit .
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Balanced Strength : Pull ups/ Hangs, Reverse Shrugs/ Chair Dips , Upright Rows, Push- ups / Bosu, Bench press, shoulder presses, plank holds .
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Proprioception : Rhythmic Stabilization Drills ( Weightbearing , Quadruped Position) , Non-Weightbearing ( Late Cocking phase, Acceleration, Deceleration) , Plyometric Deceleration Ball Flips . .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose  #ShoulderHealth #PreventativeMedicine
Preventative Exercises for Over-Use Shoulder Injuries : . . Goal is to prevent repetitive injury,not to necessarily improve performance! Most focus on trouble areas: . . Proper Shoulder/Spinal Range of Motion: Sleeper Stretch, Standing Cross Arm Stretch, Seated Mid-Back Rotational Stretch , Quadruped Opposite Elbow / Knee Touches . . Scapular Positioning / Stability : Body Weight Rows , Bent Over Rows , Band Standing Rows , Prone shoulder Circuit . . Balanced Strength : Pull ups/ Hangs, Reverse Shrugs/ Chair Dips , Upright Rows, Push- ups / Bosu, Bench press, shoulder presses, plank holds . . Proprioception : Rhythmic Stabilization Drills ( Weightbearing , Quadruped Position) , Non-Weightbearing ( Late Cocking phase, Acceleration, Deceleration) , Plyometric Deceleration Ball Flips . . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #ShoulderHealth  #PreventativeMedicine 
Overuse in Throwing : 
Common Trouble Areas : 
Shoulder ROM:
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Most overhead throwers displays excessive External Rotation vs Decreased  internal rotation at 90 degrees abduction .
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Adolescent players : most dramatic at 13-14 years of age .
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Why? .
. Bony Adaptations
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Anterior capsule laxity, posterior capsule tightness . 
Large eccentric forces in external rotators during deceleration phase . ( infraspinatus and there's minor ) .
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Joint Laxity .
Excessive motion usually found in GHJ
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Excessive ER Due to anterior capsule laxity
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Repetitive throwing or congenital .
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Scapular Position
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Alterations in resting position may contribute to injury . Anterior tilt and protraction .
Protracted and anteriorly tilted position .
Maybe normal adaptation to Throwing and can be progressive .
Correlated with increase in Shoulder IR
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Correlated to significant decrease in significant decrease in serratus anterior and lower trapezius strength .
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Muscular Strength .
Rotator cuff fatigue : loss of abduction strength through season , instability to center and stability GHJ (subacromial impingement)
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Timing must be considered when assessing strength . Profound weakness on Manila strength testing 2 days following a start. Also at seasons end . .
Again pitch count and rest days are important as season continues .
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Proprioception:
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Where various parts of the body are located in relation to one another .
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Those with capsular laxity and excessive ROM must rely on this to dynamically stabilize the GHJ
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Especially important at end ranges of motion . Significantly decrease after throwing to fatigue. Deficits return to normal within 10 minutes after throwing 
If you are having problems with any of these areas please hit the contact button and set up a free evaluation with one of our exercise physiologist today !
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain
@kibriaalexander
Overuse in Throwing : Common Trouble Areas : Shoulder ROM: . . Most overhead throwers displays excessive External Rotation vs Decreased internal rotation at 90 degrees abduction . . Adolescent players : most dramatic at 13-14 years of age . . Why? . . Bony Adaptations . Anterior capsule laxity, posterior capsule tightness . Large eccentric forces in external rotators during deceleration phase . ( infraspinatus and there's minor ) . . Joint Laxity . Excessive motion usually found in GHJ . Excessive ER Due to anterior capsule laxity . Repetitive throwing or congenital . . Scapular Position . Alterations in resting position may contribute to injury . Anterior tilt and protraction . Protracted and anteriorly tilted position . Maybe normal adaptation to Throwing and can be progressive . Correlated with increase in Shoulder IR . Correlated to significant decrease in significant decrease in serratus anterior and lower trapezius strength . . Muscular Strength . Rotator cuff fatigue : loss of abduction strength through season , instability to center and stability GHJ (subacromial impingement) . Timing must be considered when assessing strength . Profound weakness on Manila strength testing 2 days following a start. Also at seasons end . . Again pitch count and rest days are important as season continues . . Proprioception: . . Where various parts of the body are located in relation to one another . . Those with capsular laxity and excessive ROM must rely on this to dynamically stabilize the GHJ . . Especially important at end ranges of motion . Significantly decrease after throwing to fatigue. Deficits return to normal within 10 minutes after throwing If you are having problems with any of these areas please hit the contact button and set up a free evaluation with one of our exercise physiologist today ! . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  @kibriaalexander
Recently here I have been seeing a lot overhead athletes , in my upcoming post I will discussing the Anatomy of the Shoulder girdle , the Biomechanics of a overhead athlete , corrective exercises to help prevent over use injuries.
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The Throwing Shoulder: Preventing Over-Use Injuries .
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Anatomy of the Shoulder : Joints .
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Glenohumeral Joint : Ball Soccer Joint , allows for larger ROM in the Shoulder . Impingement Syndrome .
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Structure of Joint : Glenoid Fossa , Head of Humerus , Acromion, Supraspinatus Tendon, Subacromial Bursa , Latissimus Doris, Impingement Syndrome .
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Scapulothoracic Joint : Not a true Joint , positions the glenohumeral , Joint for overhead throwing , Serratus Anterior .
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Rotator Cuff Muscles : Supraspinatus , Infraspinatus, Subscaplaris, Teres Minor , Teres Major
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Thoracic Spine :Posture needs to extend and rotate well. Many muscles used in throwing at the Shoulder girdle originate on the spine .  Muscles Used: Rhomboids , Lower Trapezius , Upper Trapezius , Middle Trapezius, Interplay with ribs .
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Sternoclavicular Joint : Not a huge Contributor , connects to the Shoulder girdle via clavicle .
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Acromioclavicular Joint : Connection of Clavicle to acromion , ACJ sprain, shoulder separation .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain

@kibriaalexander
Recently here I have been seeing a lot overhead athletes , in my upcoming post I will discussing the Anatomy of the Shoulder girdle , the Biomechanics of a overhead athlete , corrective exercises to help prevent over use injuries. . . The Throwing Shoulder: Preventing Over-Use Injuries . . Anatomy of the Shoulder : Joints . . Glenohumeral Joint : Ball Soccer Joint , allows for larger ROM in the Shoulder . Impingement Syndrome . . Structure of Joint : Glenoid Fossa , Head of Humerus , Acromion, Supraspinatus Tendon, Subacromial Bursa , Latissimus Doris, Impingement Syndrome . . Scapulothoracic Joint : Not a true Joint , positions the glenohumeral , Joint for overhead throwing , Serratus Anterior . . Rotator Cuff Muscles : Supraspinatus , Infraspinatus, Subscaplaris, Teres Minor , Teres Major . Thoracic Spine :Posture needs to extend and rotate well. Many muscles used in throwing at the Shoulder girdle originate on the spine . Muscles Used: Rhomboids , Lower Trapezius , Upper Trapezius , Middle Trapezius, Interplay with ribs . . Sternoclavicular Joint : Not a huge Contributor , connects to the Shoulder girdle via clavicle . . Acromioclavicular Joint : Connection of Clavicle to acromion , ACJ sprain, shoulder separation . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  @kibriaalexander
A lot of my clients and friends ask me what Biomechanics is and how  it relates to human performance . In this post I will be covering some basics of #Biomechanics .
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Some basics you need to understand is : .
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The human skeleton is a system of levers -Muscle force moves the skeleton 3 types of levers in the body : .
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Class 1 Levers: The best example of first class lever in the body is found with skull pivoting on the atlas vertebrae of the spine , with the weight of the head held by the trapezius and sternocleidomadtoid muscle of neck .
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Class 2 Lever : The best example of a second class lever is the action of the ball of the foot with gastrocnemius and soleus muscles of the calf lifting the weight of the body , which is acting through the foot .
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Class 3 Levers : Third class Levers are common place in the body. A good example is the action of the bicep as it lifts a load in the hand whilst pivoting at the elbow .
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The Lever arm : In a lever the length of solid material is called the "lever arm"
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The turning force of the lever arm is called a "moment". -Forces in your body .
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When you walk, there is 2 to 3 times your body weigh transmitted through each foot. When you run, this is 7 to 8 times .
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The foot has 26 bones - everything must be functioning correctly to avoid injury . Example flat feet .
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When you sit with bad posture , there is a 200% increase pressure in your spine .
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Reaching for your toes is a 300% increase . Human movement is very complex . There may be dozen of joints and muscles working to achieve a desired movement .
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Biomechanics in Physiotherapy: .
It is essential to have a thorough knowledge of what is "normal" for the human body
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I.E. knowing the resultant action if a muscle contracts .
I.E. knowing the possible result of a muscle not functioning correctly .
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#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain

@Kibriaalexander
A lot of my clients and friends ask me what Biomechanics is and how it relates to human performance . In this post I will be covering some basics of #Biomechanics  . . Some basics you need to understand is : . . The human skeleton is a system of levers -Muscle force moves the skeleton 3 types of levers in the body : . . Class 1 Levers: The best example of first class lever in the body is found with skull pivoting on the atlas vertebrae of the spine , with the weight of the head held by the trapezius and sternocleidomadtoid muscle of neck . . Class 2 Lever : The best example of a second class lever is the action of the ball of the foot with gastrocnemius and soleus muscles of the calf lifting the weight of the body , which is acting through the foot . . Class 3 Levers : Third class Levers are common place in the body. A good example is the action of the bicep as it lifts a load in the hand whilst pivoting at the elbow . . The Lever arm : In a lever the length of solid material is called the "lever arm" . . The turning force of the lever arm is called a "moment". -Forces in your body . . When you walk, there is 2 to 3 times your body weigh transmitted through each foot. When you run, this is 7 to 8 times . . The foot has 26 bones - everything must be functioning correctly to avoid injury . Example flat feet . . When you sit with bad posture , there is a 200% increase pressure in your spine . . Reaching for your toes is a 300% increase . Human movement is very complex . There may be dozen of joints and muscles working to achieve a desired movement . . Biomechanics in Physiotherapy: . It is essential to have a thorough knowledge of what is "normal" for the human body . . I.E. knowing the resultant action if a muscle contracts . I.E. knowing the possible result of a muscle not functioning correctly . . #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  @Kibriaalexander
We want to thank everyone who came out to support our Autism Awareness event today, the generosity was overwhelming ! We are still accepting donations , & all proceeds will benefit the foundation Autism Speaks !

#AutismAwareness #AutismSpeaks #AdvancedFitnessWellness #OptimumHealthFitness #SmallGroupTraining #CharityEvent #FunctionalTraining #HealthyLiving #SteelMace #TrainWithAPurpose #WhereDoYouTrain #GetOnnit #Onnit
@j_fusco_ #SteelMaceChallenge Samurai Lunge with a 10lb Steel Mace. Samurai Squat...not this time lol. It's not always perfect 
#RevelinRotation #SteelMace #VikingNinjaShit #Powerful #Onnit #OnnitAcademy #SteelMaceExercises #AdvancedFitnessWellness #AutismAwarness #OptimumHealthFitness #LiveWell #MoveOften #TrainHard #MovementIsMedicine #KillinIt #Movement #FMS #Exos @steelmaceexercises @warriormodetraining @onnitacademy
What do you see here ? Something as simple as a single leg step up test , can give us the evaluator a bunch of information on the way you move . Here at Advanced we believe you should first move first , then move often ! If your looking for a complete movement analysis from one of our highly trained clinicians or exercise physiologists hit the CONTACT button now ! 
#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain  #KillinIt #KeepPounding #FunctionalMovement #FMS #TRX #UnconventionalTraining #BattleRopes #SteelClub #PrimalMovements #AnimalFlow #Kinstretch #Mobility #Stability #Activation #Strength
What do you see here ? Something as simple as a single leg step up test , can give us the evaluator a bunch of information on the way you move . Here at Advanced we believe you should first move first , then move often ! If your looking for a complete movement analysis from one of our highly trained clinicians or exercise physiologists hit the CONTACT button now ! #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #KillinIt  #KeepPounding  #FunctionalMovement  #FMS  #TRX  #UnconventionalTraining  #BattleRopes  #SteelClub  #PrimalMovements  #AnimalFlow  #Kinstretch  #Mobility  #Stability  #Activation  #Strength 
Got this one from @vinnierehab. I'm using the 20kg @Onnit Cyclops Kettlebell. Awesome way to engage the obliques and strengthen the back without unnecessary forces on the spine. Train smart and functionally, you'll feel better. @j_fusco_ #OnnitAcademy #Onnit #Kettlebell #Functional #Core #PersonalTrainer #MoveBetter #Powerful #BrainRecognizeGain #AdvancedFitnessWellness #OptimumHealthFitness #MovementIsMedicine #MoveWell #MoveOften #TrainHard
#Repost @advancedfitnesswellness with @repostapp
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Come join us this Wednesday night , to kick off our Eat Well, Be Happy 4 week series ! This event will be held by registered dietitian @dietitian_danielle , come with any questions you will have for her . She will go over #PortionSizes , Importance of #Breakfast, Eating #Healthy on the go, #LabelReading, Cooking for #WeightLoss , and much more ! 
Details: 
Time : 6:00 pm
Location: 18 Newark Pompton Turnpike 
Cost: Free ! 
#AdvancedFitnessWellness #OptimumHealthFitness #AdvancedStrong #OptimumStrong #Nutrition #WhereDoYouTrain #FunctionalTraining #LiveWell #BeHappy #GetOnnit #Onnit #registereddietitian #KillinIt #WeightLoss #CleanEating
#Repost  @advancedfitnesswellness with @repostapp ・・・ Come join us this Wednesday night , to kick off our Eat Well, Be Happy 4 week series ! This event will be held by registered dietitian @dietitian_danielle , come with any questions you will have for her . She will go over #PortionSizes  , Importance of #Breakfast , Eating #Healthy  on the go, #LabelReading , Cooking for #WeightLoss  , and much more ! Details: Time : 6:00 pm Location: 18 Newark Pompton Turnpike Cost: Free ! #AdvancedFitnessWellness  #OptimumHealthFitness  #AdvancedStrong  #OptimumStrong  #Nutrition  #WhereDoYouTrain  #FunctionalTraining  #LiveWell  #BeHappy  #GetOnnit  #Onnit  #registereddietitian  #KillinIt  #WeightLoss  #CleanEating 
Come join us this Wednesday night , to kick off our Eat Well, Be Happy 4 week series ! This event will be held by register dietitian @dietitian_danielle , come with any questions you will have for her . She will go over #PortionSizes , Importance of #Breakfast, Eating #Healthy on the go, #LabelReading, Cooking for #WeightLoss , and much more ! 
Details: 
Time : 6:00 pm
Location: 18 Newark Pompton Turnpike 
Cost: Free ! 
#AdvancedFitnessWellness #OptimumHealthFitness #AdvancedStrong #OptimumStrong #Nutrition #WhereDoYouTrain #FunctionalTraining #LiveWell #BeHappy #GetOnnit #Onnit #registereddietitian #KillinIt #WeightLoss #CleanEating @kibriaalexander @kaitmacg @zrfit @cp23forfree @j_fusco_ @bbyrnes
Come join us this Wednesday night , to kick off our Eat Well, Be Happy 4 week series ! This event will be held by register dietitian @dietitian_danielle , come with any questions you will have for her . She will go over #PortionSizes  , Importance of #Breakfast , Eating #Healthy  on the go, #LabelReading , Cooking for #WeightLoss  , and much more ! Details: Time : 6:00 pm Location: 18 Newark Pompton Turnpike Cost: Free ! #AdvancedFitnessWellness  #OptimumHealthFitness  #AdvancedStrong  #OptimumStrong  #Nutrition  #WhereDoYouTrain  #FunctionalTraining  #LiveWell  #BeHappy  #GetOnnit  #Onnit  #registereddietitian  #KillinIt  #WeightLoss  #CleanEating  @kibriaalexander @kaitmacg @zrfit @cp23forfree @j_fusco_ @bbyrnes
Medicine Ball Work with one of our Student Athletes @jackerrico ! I had Jack focus on loading his back leg and keeping his back leg shin angle towards the wall! This a great exercise for rotational athletes 
#OptimumHealthFitness #AdvancedStrong #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #WhereDoYouTrain  #KillinIt #KeepPounding #FunctionalMovement #FMS #TRX #UnconventionalTraining #BattleRopes #SteelClub #PrimalMovements #AnimalFlow #Kinstretch #Mobility #Stability #Activation #Strength @kibriaalexander @onnitacademy @erikmelland
Medicine Ball Work with one of our Student Athletes @jackerrico ! I had Jack focus on loading his back leg and keeping his back leg shin angle towards the wall! This a great exercise for rotational athletes #OptimumHealthFitness  #AdvancedStrong  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #WhereDoYouTrain  #KillinIt  #KeepPounding  #FunctionalMovement  #FMS  #TRX  #UnconventionalTraining  #BattleRopes  #SteelClub  #PrimalMovements  #AnimalFlow  #Kinstretch  #Mobility  #Stability  #Activation  #Strength  @kibriaalexander @onnitacademy @erikmelland
Our Georgetown Soccer Player @ka_livingstone performing single leg squats with a box . During this exercise we are using a Grey Cook band to pull her knee into Valgus , or as we like to say "Feed the beast" . By forcing her knee into valgus , she will consciously make sure her knees track her toes . As well she needs to focus on the eccentric lowering phase of this exercise to help build her single strength 💪, which is very sport specific for soccer . All these variables are is very important while performing any form of squat . Lastly this helps set up the neural pathways we are looking for ! If you want to learn how to squat correctly DM us for your free evaluation ! 
#OptimumHealthFitness #AdvancedFitnessWellness #TrainHard #MoveOften #LiveWell #Onnit #GetOnnit #MovementIsMedicine #WhereDoYouTrain #TrainWithAPurpose #SteelMace #HealthyLiving #FunctionalTraining #Hinge #Pull #Push  #Squat
Our Georgetown Soccer Player @ka_livingstone performing single leg squats with a box . During this exercise we are using a Grey Cook band to pull her knee into Valgus , or as we like to say "Feed the beast" . By forcing her knee into valgus , she will consciously make sure her knees track her toes . As well she needs to focus on the eccentric lowering phase of this exercise to help build her single strength 💪, which is very sport specific for soccer . All these variables are is very important while performing any form of squat . Lastly this helps set up the neural pathways we are looking for ! If you want to learn how to squat correctly DM us for your free evaluation ! #OptimumHealthFitness  #AdvancedFitnessWellness  #TrainHard  #MoveOften  #LiveWell  #Onnit  #GetOnnit  #MovementIsMedicine  #WhereDoYouTrain  #TrainWithAPurpose  #SteelMace  #HealthyLiving  #FunctionalTraining  #Hinge  #Pull  #Push  #Squat 
NFL player Chris Pantale , working hard last night in our dungeon ! If haven't seen our new state of the art facility come in today and get your two week free trial membership today!
#OptimumHealthFitness #AdvancedFitnessWellness #MovementIsMedicine #FMS #TrainHard #MoveOften #LiveWell #TrainWithAPurpose #SpeedKills #Agility #FastFeet #Onnit #GetOnnit #SteelMace
Hope everyone enjoyed their snow day as much as us ! Come join us tomorrow for our 530 am, 9am, 12pm , 530pm ,& 7 pm classes tomorrow at Advanced Fitness and Wellness ! Any new client can take the class for free ! #AdvancedFitnessWellness #OptimumHealthFitness #TrainWithAPurpose #TRX #FMS #BearCrawls #Squats #MovementIsMedicine #LiveWell #MoveOften #TrainHard #HikeNJ #NJSpots #RescuesOfInstagram #Health #Fitness
Looking forward to see @eldirtesanchez fight in Kansas City in April ! #OptimumHealthFitness #UFC #UFCKansasCity #HappyMonday
Helping @eldirtesanchez squat , with some simple corrective exercises ! Not everything has to be complicated, a few changes to his squat pattern helps improve the entire movement ! @ufc #OptimumHealthFitness #UFC #UFCFightNight #UFCKansasCity #TrainHard #MoveOften #LiveWell #GobletSquats #MiniBands #TRX #Onnit #GetOnnit #CorrectiveExercises #MovementIsMedicine
Remember Over Indulging on the Weekends , cancels out all the progress you make during the week ! Just ask Maverick , one of our pups of Optimum #OptimumHealthFitness #MovementIsMedicine #LiveWell #MoveOften #TrainHard #GetOnnit #Onnit #Health #Wellness #Nutrition #SuperBowlWeek
#Repost @zrfit with @repostapp
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Trained with a purpose tonight 👊🏼 Started with 805lb sled push pulls inspired by @benbrunotraining, then hit some @onnit 90lb Primal Bell goblet squats/RDL supersets, and finished off with resistance vertical jumps on the @vertimax!
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Be sure to hit that Contact button on my profile to get in touch with me about training! #OptimumHealthFitness #Onnit #GetOnnit #TrainHard #MoveOften #LiveWell #Sledpush #GobletSquats #MovementIsMedicine
#Repost  @zrfit with @repostapp ・・・ Trained with a purpose tonight 👊🏼 Started with 805lb sled push pulls inspired by @benbrunotraining, then hit some @onnit 90lb Primal Bell goblet squats/RDL supersets, and finished off with resistance vertical jumps on the @vertimax! - Be sure to hit that Contact button on my profile to get in touch with me about training! #OptimumHealthFitness  #Onnit  #GetOnnit  #TrainHard  #MoveOften  #LiveWell  #Sledpush  #GobletSquats  #MovementIsMedicine