Come work out with me at #HydeParkGym and you'll probably get snuggles from Eleanor! Hey, I'm not above puppy bribery! She had a case of the zoomies today and was meandering the gym on the hunt for cuddles and carrying her tennis ball around for gym goers to throw (which I did). 10 OUT OF 10 GOOD DOG (@sarahjgray and her guns would agree).
AB CHALLENGE 🔥💪🏼💪🏼 Start you ab/core day with this. Sorry for the long vid but this one can be fun. 15 leg raises, 10 sledge swings, 15 leg raises. 3 sets, 2 min rest between sets. Great overall core and forearm annihilation. #abs#challenge#coreworkout
Summer bodies are definitely created in winter. Now is the time to start thinking about getting a bikini body!
Imagine as soon as it warms up being able to whip on the bikini and not have a care in the world!
For as little as $20 a week you can be part of my awesome circle of girls and get monthly 1:1 coaching privately with me.
Who's ready to get in shape with me?
Im starting on monday after my last birthday celebration tomorrow.
Hit me up if you want some more information... join with a bestie to halve the price!
Today's workout I decided to do some decline bench press. I figure how much I can do on it. I got up to 380 lbs couldn't get 405 lbs. Next time I will get it. Working set 4X5 with 310 lbs a RPE of 8. Hit some incline dumbbell presses and machine flyes. #gains#strengthtraining#powerlifter#beastmode#chest#benchpress
I sat here for a good 3 or 4 minutes until I saw this cap sink. Then I realized that my CAP just CAPsized. This hit me really hard. While this was only a cap, the gravity of this event was more like the Titanic.
May you rest in peace, friend.
For increased shoulder stability work and prevent future injuries try this push-up variation on a suspension trainer or rings. If you currently have an injury or impingement I wouldn't recommend his one until you're healthy. And don't let the pink straps fool you this is not easy! If you can't do 20 regular push-ups on the floor start on your knees. #trainsmarter
As the #NBAdraft begins tonight, watch as SSL’s sport scientists mimic a similar workout with an SSL athlete from 2-time MVP and NBA Champion @stephencurry30 using strobe 👀 goggles. We added resistance bands to make this exercise more challenging.
One of my FAVORITE nights of the month where I get to virtually meet with my Team and talk GOALS 💗💗💗 There's nothing quite like getting together with like-minded people!!!! Reason number 3,459 that I love this business 😍 #goaldigger
Anybody else love to see how much they can sweat on cardio days? 🙋🏼 #idontsweatisparkle
Another great cardio session in the books! If you swipe I've got one HIIT set you can add. I do my sets of two exercises 20 seconds on, 10 seconds off for about 3-5 sets. In the clip I'm doing medicine ball slams and what you don't see is that I paired them with burpee with a tuck jump (I didn't have enough space so the video cut out 🙃). Add it to your next workout and let me know what you think!
Ladies and gentlemen, the calm, cool, collected, absolutely incredible, Teresa!!
We're not a #fitspo page, and we know that motivation doesn't come from a simple Instagram post, but we'd be hard pressed to find anyone who isn't super inspired by Teresa! When she first came in to Achieve, she just wanted to be able to bike uphill without having to get off her bike and walk. On her 60th birthday, after a year at Achieve, she completed her first triathlon. Now she casually busts out pullups like it's no big deal! She is a true Achiever and we're so proud of all of her accomplishments!!
I may not be the biggest person out there, but you can bet I will be the strongest! At 135 lbs I am able to pull 300 for deadlifts which is more than 2x's my bodyweight! And as always I do my deadlifts ON LEGDAY because deadlifts done properly are for your LEGS!!! #legday#legs#shoulders#barbell#deadlift#strength @therock
At 32 weeks pregnant, pressing play to Hammer and Chisel workout wouldn’t have been likely had I not started long before we were expecting #3 , granted the moves are modified these days. The MOTIVATION and excitement of seeing and feeling change is what got me started “pressing play” and being more conscious of my nutrition choices...over 2 years ago! By working on practical changes a little each day, what seemed like work back then, now seems to happen more so from habit.
Believe me, some bad habits are still working themselves out, BUT they are outnumbered by good.
Now… 🔸I set aside 30-45 minutes for some type of exercise (Autumn Calabrese 21 Day Fix are my favorite) 🔸my grocery list is more natural and less processed
🔸I have a variety of healthy, “go-to” recipes to make for my family 🔸I have healthy and convenient snacks readily available for whole family
🔸when tired or stressed I rely on my faith and NOT food.
HABIT is what is keeping this preggo on track and feeling strong all around.
We all might need help finding the motivation to get started. The start can be the hardest part. Leave a comment below or send me a message if you want a boost of motivation from our July Fit Team starting July 10! Together we can create some healthy habits.
Although the form isn't competition worthy, I'm still claiming a 10kg personal best, and only 2.5kg off that god damn 200kg mark. But 190kg was good enough to enter @ron_seeto 's deadlift competition, which was still a PB. 💪🏼💪🏼 boom. #trewinpersonaltraining#goodlifehc
Upper body circuit! I missed the gym on Tuesday, so I did a total upper on Wednesday. I find a circuit is the most efficient way to hit that many muscles in a single session. Give this a try y'all, you won't be able to raise your arms. 5 round 12-15 reps. Video is super sped up.
Hit 115kg for a double and single and then 120 for a single. But then 125kg/275lbs said fuck you and I just decided I was done for the day and it was time for a shower and family feud. (Tetsuya gonna be so mad at me 😞)
We already discussed the concept of MRV on Monday's post - the most volume we can handle and still recover from. But one thing we didn’t take into account last post was the individual MRV of each muscle group, and how it impacts our MRV as a whole.
To clarify, every muscle group has their own MRV. But, If we trained at our MRV for each muscle group, we would overflow our MRV sink. We just don’t have the recovery to take everything at maximum capacity all at once. Yes, we all train hard and we recover, but you probably aren’t at your max MRV for every muscle group, because we shouldn’t. Because of this, we have to decide how were going to allocate our volume per muscle group so that we don’t go overflow our MRV sink and so we progress weak body parts or improve areas we want to.
For the record, I am solely speaking to advanced lifters and perhaps intermediates with a solid base from years of training. Beginners do not need much to progress therefore you shouldn’t worry about MRV just yet, just train all muscle groups equally and enjoy the gains coming in. Overtime you’ll realize which ones are strong points and which ones are weak points.
For the rest of us, we may have to pick and choose what muscle groups are lacking and which ones aren’t so we can trade volume around within our own MRV so we can shift our results. Again, once our MRV sink is full, we cannot add anymore and recover. If you train each body part for 15 sets/week (lets say this is your personal MRV). But your chest needs more work at 20 sets/week to progress (lets say this is it's individual MRV), you can’t just add 5 sets to your chest, you will have to take away 5 sets from elsewhere.
But, it's not just total sets, there are other factors that impact MRV which we will discuss in part 3 so make sure you stick around! #strengthguide