Today I got to play. There was no schedule or responsibilities. Instead, I got to have strategic conversations and explore my own systems of fitness. This is very much a necessity for me. Every professional requires a specific amount of attention to be placed on their own development. Should that requirement not be met, a state of stagnation or complacency sets in. No one is immune to this effect. It’s only a matter of ‘when’ and ‘how’. Be proactive and stay ahead.
Monday I head back to Miami and my amazing home at Anatomy. Have not even begun this weekend’s seminar yet and already gained so much in my short time away. 🙏🏼 @spogue86 @coachjohnwolf @erikmelland @livlangdon
🌟FULL BODY WORKOUT 🌟💪🏼😜☀️🎉 This workout hits your entire body with zero equipment. Tag your workout Buddy! -
🦄LIKE & SAVE IT FOR LATER ⤴️
👉🏼Repeat 3-5 times depending on your level:
20 Jumping Jacks
10 Walking Lunges
10 Leap Frogs
30 Plank Jacks
5 each way Forearm Army Up Down
10 Each side Bird Dogs
- 💪🏼Trainer Tips: Rest for 30secs- 1 min between rounds. Give max intensity during the circuit. Take it slow during the bird dogs and focus on keeping your core tight throughout. If you can’t do a push-up do them against the wall on on the back of your couch or sturdy chair instead of “girl push-ups” this allows you to build core strength. -
💪🏼😻💕Train with me! Train 1:1 online with custom training. Includes check ins, weekly workout blocks, and nutritional guidance. Group challenge enrollment is also open now through January 28th! I also have Ebooks you can follow along with at your own pace. If you have questions about what option is best of you email or DM for more information.
TGIF! Man, what a week! My mind has been blown with the amount of love and support I receive from people in my life. I am truly blessed and excited for what’s to come! 🙌🏻
Since we focused on compound movement last week, today I wanted to demonstrate and break down an isolation movement. The specific muscle isolation provided by this type of exercise allows you to apply direct isolated tension on a single targeted muscle group. Example demonstrated; Resistance band bicep curl 💪🏻
My favorite isolated muscle group to target would have to be rear delts! 💪🏻 Name your favorite muscle group to isolate or your favorite isolation exercise. 👇🏻👇🏻👇🏻
📷- @xolovemo -
👟- @nike -
👚- @lululemon -
⌚️- @garminfitness -
Make sure you are staying on track going into the weekend. Remember the 80/20 rule. If you have followed your nutrition plan 80% of the time this week, then enjoy a little free meal over the weekend but DO NOT go into a feeding frenzy.
Day 6 of pull up progression: accessory work! :
This is by no means an all encompassing list but some good ideas to get you started! :
Will these alone get you your first pull up? No. I am a firm believer in practicing the actual exercise you wish to improve on (so in this case: eccentrics, assisted, and bodyweight pull ups). HOWEVER, these exercises will help increase strength and stability in combination with pull up practice. :
1️⃣ 3 back exercises to really work on engaging your lats. I like to do these kneeling to incorporate more core activation...if you haven’t figured it out by now, your core is really important in everything you do. 2️⃣3 biceps exercises (biceps + back work together). 3️⃣ 3 shoulder exercises emphasizing stability!
My suggestions as to what you NEED to have for sports supplements.
The supplements store can be extremely overwhelming. Many people buy products which I find are completely unnecessary. Here are a list of products I believe to be essential.
1) Protein Powder - I stick to a whey blend as many are low carb to begin with and I don’t think it’s absolutely crucial to pay high prices for a quick absorbing.
2) Pre Workouts - I have been using them for the past few years and even used caffeine pills time to time, it helps with a boost of energy and some mental focus for the workouts.
3) BCAA’S - help to prevent breakdown of tissue so having some 10-15 mins before and the rest during the workout is ideal. ...that is it. 3 supplements I buy regularly and I believe should be a staple in your daily routines...as the saying goes - less is more. 💢 ONLINE PROGRAMS / CONTEST PREP / BODY RECOMP & LEAN MASS PROGRAMS. 💢
NATIONALLY CERTIFIED CSEP-CPT PERSONAL TRAINER & BSC IN KINESIOLOGY & APPLIED HEALTH
Lat Pulldowns: I love this exercise and it has helped me develop some pretty awesome back muscles! The key is focusing on clenching the back muscles and making sure to keep your chest out. I see so many people at the gym just needlessly throwing around weight without good form. If you focus on form first then you can be intentional about your muscle growth.
OPTIMISM IS UNDERRATED‼️
Comment below if you agree.⤵️
Follow 📸 @maxbarry_
Sending you positive vibes wherever you’re seeing this from today. Keep your head up, breathe & enjoy this moment.✨
Most people try something new & fail, then simply give up. The universe rewards those who persevere. Be different. Stay positive.
Remember, it takes the same amount of energy, to focus on the dark or the light...what you chose is always up to you!
Seems odd, but using an incline chest press hammer strength machine to do isolated shoulder presses is an amazing finisher!! This was my last exercise in which I did 4 sets of 10-12 slower and controlled reps to really feel the contraction. Give it a shot and tag us!! Also, tag a friend that could use this to build those boulder shoulders!!
💥 💥 #TRAINERTIPS 💥 💥
Corrective exercise for foot and ankle impairment. Dillon came to me today after informing me of chronic ankle pain from an old injury that limits him DAILY! After a very quick assessment as we were both on a time crunch these are the results he received after just ONE 'rushed' treatment of me implementing a corrective strategy of inhibiting and lengthening facilitated muscle groups and performing one distraction technique. Bottom photo is the before and top is after. We improved his left ankle dorsiflexion tremendously. This will help with all of his lower body work and optimize prevention of injury. Furthermore the compensation with the right side of his body has forced external rotation of the foot. This happens due to overactive or a very dominant/strong lateral portion in musculature on his right leg and having the imbalance of weakness on the medial portion. Address your issues, stick with your treatments and think frequency over intensity. Optimize health.
#chestday little shoutout to trainer @jayphillips22 for demonstrating!
First exercise: incline cable flys. I like starting with some variation of flys in order to warm my shoulders up and get my chest engaged. I did 4 sets and 12 reps of this exercise.
In between sets of the incline flyes I did 10 reps of body weight dips. The reason I am doing this is to stretch out my chest which allows more blood in which equals a greater pump.
I then moved onto a incline machine press and did 4 sets 12 reps. It’s important to keep your back against the pad and retract your shoulder blades when you bring the weight down.
My chest was pretty fatigued at this point so I did one more machine press with a different angle than the other machine. I did 4 sets of 15 reps and really focused on squeezing my chest on this one.
After I finished with those I moved onto dumbbell twist press and did 3 sets for 10 reps. It’s important to press the dumbbells together at the top in order to get a good contraction.
Lastly I did good ol push-ups but added some six inch push-up grips and the reason for this is to be able to go a little lower. This helps to stretch the chest out and drive more blood inside.’ #trainertips#emergefitness#bodybuilding#fitness#gym#fitfam#workout#muscle#health#fit#motivation#fitspo#bodybuildingmotivation#bodybuildinglifesyle#bodybuilder#physique#shredded#trainhard#exercise#bodypower#fitspiration#fitstagram#getfit#fitnation#bodybuilders#personaltrainer
Do you want to gain strength, lose fat, build muscle, improve endurance?Each of these adaptations will happen only through specific training (the SAID Principle).
Are you providing the right stresses and allowing for adequate recovery so that your body can adapt the way you want it to?
When creating a training plan you must consider which movements, volume and intensity you will use - and why. It's important to know which energy systems (aerobic or anaerobic) are involved, which types of muscle fibers (slow or fast twitch) are recruited, how your connective tissues (tendons, ligaments, fascia) are stressed, and how your movement and performance is improving.
You need to fuel your body with the right nutrients to aid in your recovery and growth. A well nourished body that is active in the right ways will have no need to store excess energy in the form of fat; a well-trained body will be a fuel-burning machine!
If you aren't seeing the results you want, your training probably isn't specific enough!
Breaking Down the Nine (9) rounds. Our @9roundsd_friars series to give you a better understanding of what we do and why we do it. Today we’re at rounds 3 & 4. Here we work on agility, form, and precision....and most of all keeping our heart rates up. #9roundsd
Parisi has produced more top combine ranking athletes than any other organization. How? With our proven training methodology, which is now available to the public for the first time EVER in our online education series!
• 30+ videos designed to help you perform at your best during the 6 combine tests
• Interviews from experts
• Tips and insights from athletes and coaches
• Recommended articles
• Additional resources, including a 6-Week Combine Training
Link in bio!
. . .
“Training lateral core strength/stability should be a staple in any fitness program. Training should include rotational exercises as seen here with @audreylovdead, anti-rotational exercises and unilateral loading” - @nickjstrengthcoach (one of many trainers at @hypeusq) || 📸 by @lydiahudgens #fitnessgirl#fitgirl#trainertips
Do you think meal prepping is hard? Do you skip breakfast because you think you don’t have enough time? Check out my burpees and bacon blog for a delicious recipe that literally takes under 5 minutes to prepare. Link is in profile...
🔹 Shoulder Health 🔹
When I went to the NSCA Illinois Training Clinic I learned some fantastic exercises. A few were for posture and shoulder health. The Cross Body Scapulae Downward Rotation is a great movement to help open up your chest and increase your strength of your rotator cuff and middle back muscles. Notice I am using only 5 lb dumbbells, this is not an exercise you should be trying to do heavy weight with.
📆 When to do this exercise: before you exercise for any workout. Heck, you can do this when you wake up in the morning.
⭐️ Benefits from this exercise: Improved posture and shoulder strength. This exercise will help your chest ‘rise’ or ‘open up’ more by strengthening the posterior muscles. -
🗒 Note: this exercise will not prevent or cure any dysfunction you may or may not already have.
— 👭👬👫 TAG your gym partner to help them feel better and stronger today.
1 on 1 Training: PTxPT.net
What is this? And why am I posting it? This is the total or sum of weight I lifted in a single training session with these 6 exercises. That’s right 1,375 lbs! And I only weight between 125-130 ( I never weight myself) because it’s not important to me. What matters is what I’m capable of, what I hold myself accountable to, and what my current goals are. I absolutely hate & can’t stand when people put me down by saying.. it’s easy for you, you’ve always been skinny! Or yeah you can be fit, you’re a trainer! Or worse laughing at me because I take being fit so personal. Every time it’s my time to train I remember all these things and use it as fuel. For me it works. Find what works for you, and use it ❣️
Don't worry, I didn't forget about #workoutwednesday you're welcome 😜
💥Hump day Exercise Clip💥
Guys! The gym was packed and there were no free bar bells 😅. This is another favorite of mine!
· Banded hip thrusters help keep constant tension in the booty. 🍑
· Find a place to hook the band. I used this Rogue rig we have on our functional floor but the power lifting platform also has hooks on the sides too!
· squeeze yourself up under that band until it rests on or below your hip bones.
· feet are wide and toes are slightly pointed out in order to target that 🍑 a little more.
· keep your chin down, your core tight, and spine in a neutral position.
· drive the hips up, squeezing your bum at the top of each rep.
Tights: @strongliftwear 💜
Controlled Articular Rotations or CARs are a “Mobility” drill that we use at TFL for numerous joints, with the shoulder being shown here.
Coach Steve Calarco is using using the dowel so he produces tension in his left side (by pressing the dowel extremely hard into the ground) while he simultaneously goes through the drill on his opposite side.
On his right side, he is actively moving through his usable range of motion pretending that his arm is moving through very thick mud meaning he should be moving very slowly.
If you find yourself with some shoulder tightness or restrictions, give these a shot but make sure you’re deliberate when you do them! Each time you do them, try to create a larger circle, thus creating more control through your outer limits.
Remember, mobility is just like any other quality, it needs to be trained purposefully and consistently! Until next time...
Kept it simple, light, and focused on technique. ✨this doesn't mean it was easy, I'm really sore today✨
3 Turkish get ups each side
Repeat 3 times
Finished with 5 sets of 10 reps of kettlebell swings on the minute
To keep interest high and plateauing low, especially when it comes to long term goals, we must switch our training up. I'm taking a weekly kettlebell class @fuelhousegym to kick my technique in the ass and learn new skills.
When it comes to fitness how do you keep yourself excited?
How do you make fitness part of your life? Instead of it being this dreaded thing you have to do take your focus off of things you can’t have, and can’t do & focus on the things you can do! Don’t make too many changes, and don’t focus on losing a certain amount of weight. Because once you lose that weight you’ll stop. Period. Focus on the positive. Focus on how strong you become. Focus on how good you feel. Focus on the long term benefits that there are for you body through exercise. Remember all you need to do is start with 2 hours a week & 2 days of clean eating, then keep adding up 😉 it’ll be part of your lifestyle before you know it ❣️