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    Marilyn Fenwick
    @coach_maz

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Barbell (BB) Complexes are a series of exercises, which flow from one move to the next. BB Complexes are great for: *time efficient workouts *building strength *building endurance and *those who are returning from running/aerobic injuries (no jumping/impact). ๐Ÿ‹๏ธโ€โ™‚๏ธ .  Rehab: stretch pecs and lats.  Prehab: activate hamstrings, glutes and lats.  Dynamic warm up: leg swings, hip rotations out & in, torso swings, arm circles forward and backward.  Body weight warm up: Squats, hip raises, single leg hip raises, Push ups, TRX body rows/lay pull down.  Weighted Warm up: use the weight for the session ahead, and complete 2-5 reps per exercise.  Workout: in the video, Iโ€™m only doing 3 reps per exercise, but your workout reps should vary between 5-10 reps per move. 5 Front Squats, 5 Hang Cleans, 5 Clean & Press, 5 Bent Over Rows & 5 Thrusters. = 1 Round. Aim for 3-5 rounds, depending on reps, weights used and how long you can train for ๐Ÿ˜‰ Finish with stretches: calves, hamstrings, glutes, lower back, lats, chest, triceps and upper traps. ๐Ÿ˜ฌ #functionaltraining #functionalstrength #functionalstrengthtraining #strength #strengthinnumbers #strengthendurance #barbellcomplexes #barbellplayground #fullbodyworkout #timeefficient #timeefficienttraining #barbellfitness
Barbell (BB) Complexes are a series of exercises, which flow from one move to the next. BB Complexes are great for: *time efficient workouts *building strength *building endurance and *those who are returning from running/aerobic injuries (no jumping/impact). ๐Ÿ‹๏ธโ€โ™‚๏ธ . Rehab: stretch pecs and lats. Prehab: activate hamstrings, glutes and lats. Dynamic warm up: leg swings, hip rotations out & in, torso swings, arm circles forward and backward. Body weight warm up: Squats, hip raises, single leg hip raises, Push ups, TRX body rows/lay pull down. Weighted Warm up: use the weight for the session ahead, and complete 2-5 reps per exercise. Workout: in the video, Iโ€™m only doing 3 reps per exercise, but your workout reps should vary between 5-10 reps per move. 5 Front Squats, 5 Hang Cleans, 5 Clean & Press, 5 Bent Over Rows & 5 Thrusters. = 1 Round. Aim for 3-5 rounds, depending on reps, weights used and how long you can train for ๐Ÿ˜‰ Finish with stretches: calves, hamstrings, glutes, lower back, lats, chest, triceps and upper traps. ๐Ÿ˜ฌ #functionaltraining  #functionalstrength  #functionalstrengthtraining  #strength  #strengthinnumbers  #strengthendurance  #barbellcomplexes  #barbellplayground  #fullbodyworkout  #timeefficient  #timeefficienttraining  #barbellfitness 
JS Health: Green Smoothie, this time with: kale, water, mint, baby spinach leaves, green apple, lemon juice, chia seeds, banana, and Kiwi fruit = delicious taste and filling! #breakfast #jshealth #greensmoothie #yourhealthisyourwealth #nutritiousanddelicious #kale #spinach #greenapple #kiwifruit #banana #tasteexplosion
Lamb Shanks with mashed white potato and nutritional yeast, for a cheesy flavor ๐Ÿ˜‹ and mashed sweet potato.  Potatoes: vitamin c & potassium; assists your body in antioxidants & fluid/electrolyte balance.  Sweet potatoes: beta-carotene (vitamin A), vitamin c, & potassium; assists your body in antioxidants, eye health, & electrolyte balance. Carrots: beta-carotene (vitamin a) & potassium; assists your body in: eye health, anti oxidants & electrolyte balance. Red meat: iron, zinc, vitamin b, & protein; assists your body in: blood oxygenation, healthy reproductive function & muscle maintenance. #sundaynightdinner #homemadedinner #lambshanks #nutritiouschoices #lamb #potato #sweetpotato #nutritionalyeast #carrots #getinmybelly
Lamb Shanks with mashed white potato and nutritional yeast, for a cheesy flavor ๐Ÿ˜‹ and mashed sweet potato. Potatoes: vitamin c & potassium; assists your body in antioxidants & fluid/electrolyte balance. Sweet potatoes: beta-carotene (vitamin A), vitamin c, & potassium; assists your body in antioxidants, eye health, & electrolyte balance. Carrots: beta-carotene (vitamin a) & potassium; assists your body in: eye health, anti oxidants & electrolyte balance. Red meat: iron, zinc, vitamin b, & protein; assists your body in: blood oxygenation, healthy reproductive function & muscle maintenance. #sundaynightdinner  #homemadedinner  #lambshanks  #nutritiouschoices  #lamb  #potato  #sweetpotato  #nutritionalyeast  #carrots  #getinmybelly 
Afternoon showers and a rainbow across the road from home ๐Ÿ˜๐ŸŒˆ #afternoonshowers #rainbows #itsthelittlethings #itsthelittlethingsthatcount #somwhereovertherainbow
Green Smoothie Bowl with almond butter ๐Ÿ˜€ Surprisingly delicious ๐Ÿง and filling ๐Ÿคฉ #greensmoothie #jshealth #jessicasepel #thehealthylife #breakfast #spinnach #avocado #banana #brazilnuts #lemonjuice #deliciousandnutritious
A beautiful rainy day spent with good company and a good book, lifeโ€™s simply pleasures ๐Ÿ’– I have been waiting a while for dr Libbyโ€™s new book to come out in Australia, and finally it is here. I know this will be a great read ๐Ÿ‘Œ. What do you like to read ? Or are you listening to a good podcast?  #weekendvibes #chill #chillout #rainydays #goodbooks #homelibrary #workwhilsttheysleep #learning #oncethemindexpands #cats #cats_of_instagram #drlibbyweaver #simplepleasures
A beautiful rainy day spent with good company and a good book, lifeโ€™s simply pleasures ๐Ÿ’– I have been waiting a while for dr Libbyโ€™s new book to come out in Australia, and finally it is here. I know this will be a great read ๐Ÿ‘Œ. What do you like to read ? Or are you listening to a good podcast? #weekendvibes  #chill  #chillout  #rainydays  #goodbooks  #homelibrary  #workwhilsttheysleep  #learning  #oncethemindexpands  #cats  #cats_of_instagram  #drlibbyweaver  #simplepleasures 
As a Rehab Trainer and Mobility Coach, I know HOW important it is to (ideally) have full range of motion at each joint (this is dependent on age and injuries sustained). Poor quality range of motion can cause imbalances, injuries and reduce the effectiveness of working out. ๐Ÿ˜ฌ. Today I have 3 stretching videos for you. The first two are related to the pecs and the last, is the lats. ๐Ÿ‘Œ. A few tips about stretching: 1. Stretching should feel uncomfortable, but not too painful. As soon as you stop stretching, the pain/discomfort stops. So we are looking for 7/10. 8-10/10 is too much, and it wonโ€™t allow the body to relax. 2. Breathe whilst you stretch! Iโ€™ve had clients hold their breath whilst stretching... diaphragmatic breathing helps the body to relax. ๐Ÿค“ Think, slow, deep breaths. 3. Once you have stretched/released a muscle, you shouldnโ€™t need to do this area for at least a couple of days, to a couple of weeks- depending on your lifestyle. BUT if you do find, that you need to regularly stretch an are (eg: chest/hamstrings/glutes) such as daily, this could signal an imbalance somewhere along the chain. Seeking professional advice from either: physiotherapist, chiropractor or maybe even a massage therapist, will help to address the imbalance. โ›‘ . The reason why I choose these muscles, are: Internal Rotators. The pecs and the lats work together, to bring things/people in close to the body- think hugging a child/friend. Also these muscles are generally tight on most people.  What to expect from doing these stretches: *reduction of stiffness across the back and shoulders; *reduction of clicking/grinding/crunching sound, in the shoulders and *better upper body posture (less inclined to slouch forward) ๐Ÿ˜‰ Give the stretches ago and see how you feel! ๐ŸŒŸ#rehabtrainer #rehabtraineressentials #upperbodystretches #mobility #postureimprovement #recovery #coaching #coach #fitnesscoach
As a Rehab Trainer and Mobility Coach, I know HOW important it is to (ideally) have full range of motion at each joint (this is dependent on age and injuries sustained). Poor quality range of motion can cause imbalances, injuries and reduce the effectiveness of working out. ๐Ÿ˜ฌ. Today I have 3 stretching videos for you. The first two are related to the pecs and the last, is the lats. ๐Ÿ‘Œ. A few tips about stretching: 1. Stretching should feel uncomfortable, but not too painful. As soon as you stop stretching, the pain/discomfort stops. So we are looking for 7/10. 8-10/10 is too much, and it wonโ€™t allow the body to relax. 2. Breathe whilst you stretch! Iโ€™ve had clients hold their breath whilst stretching... diaphragmatic breathing helps the body to relax. ๐Ÿค“ Think, slow, deep breaths. 3. Once you have stretched/released a muscle, you shouldnโ€™t need to do this area for at least a couple of days, to a couple of weeks- depending on your lifestyle. BUT if you do find, that you need to regularly stretch an are (eg: chest/hamstrings/glutes) such as daily, this could signal an imbalance somewhere along the chain. Seeking professional advice from either: physiotherapist, chiropractor or maybe even a massage therapist, will help to address the imbalance. โ›‘ . The reason why I choose these muscles, are: Internal Rotators. The pecs and the lats work together, to bring things/people in close to the body- think hugging a child/friend. Also these muscles are generally tight on most people. What to expect from doing these stretches: *reduction of stiffness across the back and shoulders; *reduction of clicking/grinding/crunching sound, in the shoulders and *better upper body posture (less inclined to slouch forward) ๐Ÿ˜‰ Give the stretches ago and see how you feel! ๐ŸŒŸ#rehabtrainer  #rehabtraineressentials  #upperbodystretches  #mobility  #postureimprovement  #recovery  #coaching  #coach  #fitnesscoach 
As a level 2 Kettlebell coach, I know HOW effective adding Kettlebell training to your workouts can be. Yet the most common feedback I hear is- โ€œit hurts my lower back.โ€. This usually comes back to one of two things, or both. 1: poor technique and 2: poor muscle control especially through the core, hamstrings, glutes and lats. So WHY Kettlebell training? Itโ€™s time efficient training working on both your muscular and cardiovascular systems. Donโ€™t agree? Try swinging a Kettlebell for 2 minutes, and see how you feel afterwards... ๐Ÿ˜‰๐Ÿ˜ Where do you start? If your new to Kettlebell training or have had a long time off from training- try the first move: both hands on the Kettlebell- this move is called the โ€œSwingโ€. This move is the king move to master, as all other Kettlebell lifts are variations of the Swing (hip hinge). Initially try this move for reps. As you get better at your technique, try swinging for time. If you have mastered the Swing and are looking for more challenge, try the second move- Alternate Swings. The same hip hinge movement is required, although one hand is on the Kettlebell and we switch hands at the top of the Swing. Again, practice with reps, then progress to time. The third move is Single Arm Swings. This is more challenging, as one side is doing most of the work. Your dominant side will feel easy -usually your right arm- and your non dominant side struggles a little. But this will improve! ๐Ÿ˜‰ The final move is Sumo Deadlift & High Pull (SDHP). If you are finding the Swing is hurting your lower back, try this move. I find SDHP teaches great hamstring, core, glute and last activation effectively; in preparation for the Swing. Try these moves today, and let me know how you go! ๐Ÿ˜ฌ๐Ÿ’ช #functionalfitness #kettlebellswings #kettlebelltraining #kettlebellworkout #powertraining #engageyourcore #squeezeyourbutt #inhaledownexhaleup #movementcoach #coaching #findyourweaknessanddestroyit
As a level 2 Kettlebell coach, I know HOW effective adding Kettlebell training to your workouts can be. Yet the most common feedback I hear is- โ€œit hurts my lower back.โ€. This usually comes back to one of two things, or both. 1: poor technique and 2: poor muscle control especially through the core, hamstrings, glutes and lats. So WHY Kettlebell training? Itโ€™s time efficient training working on both your muscular and cardiovascular systems. Donโ€™t agree? Try swinging a Kettlebell for 2 minutes, and see how you feel afterwards... ๐Ÿ˜‰๐Ÿ˜ Where do you start? If your new to Kettlebell training or have had a long time off from training- try the first move: both hands on the Kettlebell- this move is called the โ€œSwingโ€. This move is the king move to master, as all other Kettlebell lifts are variations of the Swing (hip hinge). Initially try this move for reps. As you get better at your technique, try swinging for time. If you have mastered the Swing and are looking for more challenge, try the second move- Alternate Swings. The same hip hinge movement is required, although one hand is on the Kettlebell and we switch hands at the top of the Swing. Again, practice with reps, then progress to time. The third move is Single Arm Swings. This is more challenging, as one side is doing most of the work. Your dominant side will feel easy -usually your right arm- and your non dominant side struggles a little. But this will improve! ๐Ÿ˜‰ The final move is Sumo Deadlift & High Pull (SDHP). If you are finding the Swing is hurting your lower back, try this move. I find SDHP teaches great hamstring, core, glute and last activation effectively; in preparation for the Swing. Try these moves today, and let me know how you go! ๐Ÿ˜ฌ๐Ÿ’ช #functionalfitness  #kettlebellswings  #kettlebelltraining  #kettlebellworkout  #powertraining  #engageyourcore  #squeezeyourbutt  #inhaledownexhaleup  #movementcoach  #coaching  #findyourweaknessanddestroyit 
Nature is one of the best ways to de-stress. Pay attention to the breeze across your face, the warm sunlight, and then notice how you feel... calmer, more relaxed โ˜บ๏ธ .  What do you like to do outdoors? Hike? Read a book in the park? Hang by the beach? The options are endless ๐Ÿ˜#outdoors #restore #nature #diaphragmaticbreathing #restanddigest #findyourinnercalm
Nature is one of the best ways to de-stress. Pay attention to the breeze across your face, the warm sunlight, and then notice how you feel... calmer, more relaxed โ˜บ๏ธ . What do you like to do outdoors? Hike? Read a book in the park? Hang by the beach? The options are endless ๐Ÿ˜#outdoors  #restore  #nature  #diaphragmaticbreathing  #restanddigest  #findyourinnercalm 
Dinner at Junk tonight ๐Ÿ˜‹๐Ÿ‘Œ Pork dumplings and Chicken Satay Bowl ๐Ÿ˜ Wow ๐Ÿ’“#junkfood #dinner #getinmybelly
Level 1 HIRT Coach: Todayโ€™s session:  The basic philosophy of HIRT is based on the principles of low volume and high intensity training aimed at conditioning the whole body as one complete unit.  4 Rounds, reducing in reps. Round 1: 25 reps of: Squats, Push ups, Lunges and Bent Over Row. Round 2: 20 reps per exercise. Round 3: 15 reps per exercise. Round 4: 10 reps per exercise. Training tips: go as heavy as you can, with good form. The tempo is 2/2 per rep. Enjoy the burn in your legs and lungs ๐Ÿ˜‰. Donโ€™t forgot to stretch your chest, lats, quads, hamstrings and calves!  #functionalttraining #functionalfitness #strength #squats #pushups #lunges #bentoverrow #tempotraining #strengthendurance #stronger #christianmarchegiani
Level 1 HIRT Coach: Todayโ€™s session: The basic philosophy of HIRT is based on the principles of low volume and high intensity training aimed at conditioning the whole body as one complete unit. 4 Rounds, reducing in reps. Round 1: 25 reps of: Squats, Push ups, Lunges and Bent Over Row. Round 2: 20 reps per exercise. Round 3: 15 reps per exercise. Round 4: 10 reps per exercise. Training tips: go as heavy as you can, with good form. The tempo is 2/2 per rep. Enjoy the burn in your legs and lungs ๐Ÿ˜‰. Donโ€™t forgot to stretch your chest, lats, quads, hamstrings and calves! #functionalttraining  #functionalfitness  #strength  #squats  #pushups  #lunges  #bentoverrow  #tempotraining  #strengthendurance  #stronger  #christianmarchegiani 
I have just finished this book and it is a fantastic read! The author is a nutritional biochemist, and she delves into everything female. How food, alcohol, coffee and stress affect our bodies. How hormonal changes affect weight loss or gain; why sleep matters and how to turn our stress button off. There are plenty of helpful and practical strategies to deal with emotional eating, suggested food sources to improve energy; and what healthy fat does is and WHY we need it.  One of the biggest take awayโ€™s I got from reading this wonderful book, was to understand WHY we need to, for example- get good sleep regularly; that eating healthy is our goal, but itโ€™s ok to indulge- because we want to live a fulfilling life free from disease and disability.  As a coach, I understand HOW important it is to eat healthy and to exercise regularly, but understanding WHY I have made my decisions, makes lifestyle changes easier to adopt. If your looking for a great read, give this book a go!  #drlibbyweaver #womenswellnesswisdom #bookreview #instareview #bookstagram #bookclub #healthyhabits #healthylifestyle #understandwhy #wellness #wellnessjourney #changinghabits #women #womenempowerment #thebestisyettocome
I have just finished this book and it is a fantastic read! The author is a nutritional biochemist, and she delves into everything female. How food, alcohol, coffee and stress affect our bodies. How hormonal changes affect weight loss or gain; why sleep matters and how to turn our stress button off. There are plenty of helpful and practical strategies to deal with emotional eating, suggested food sources to improve energy; and what healthy fat does is and WHY we need it. One of the biggest take awayโ€™s I got from reading this wonderful book, was to understand WHY we need to, for example- get good sleep regularly; that eating healthy is our goal, but itโ€™s ok to indulge- because we want to live a fulfilling life free from disease and disability. As a coach, I understand HOW important it is to eat healthy and to exercise regularly, but understanding WHY I have made my decisions, makes lifestyle changes easier to adopt. If your looking for a great read, give this book a go! #drlibbyweaver  #womenswellnesswisdom  #bookreview  #instareview  #bookstagram  #bookclub  #healthyhabits  #healthylifestyle  #understandwhy  #wellness  #wellnessjourney  #changinghabits  #women  #womenempowerment  #thebestisyettocome 
My Breakfast Bowl this morning ๐Ÿ˜‹ Delicious and filling ๐Ÿ™Œ. Whatโ€™s for breakfast at your place? ๐Ÿ˜€. #yourhealthisyourwealth #wholesomefoods #dairyfree #banana #mangoes #blackberries #acai #acaibowl #coconutmilk #chiaseeds #coconutflakes #slicedpears #getinmybelly #breakfast
This book has been an amazing read. The Wisdom of Sundays are about the gold nuggets, the โ€˜ahaโ€™ moments from Oprahโ€™s show- Super Soul Sundayโ€™s.  I have absolutely loved reading this book; and it is one book Iโ€™ll re-read many more times, each with a different take away.  #thewisdomofsundays #oprahwinfrey #goldnuggetsofwisdom #ahamoment #bookreview #instrareview #bookstagram #read #spiritualawakening #spirituality #feedyoursoul #mindfulness #forgiveness
This book has been an amazing read. The Wisdom of Sundays are about the gold nuggets, the โ€˜ahaโ€™ moments from Oprahโ€™s show- Super Soul Sundayโ€™s. I have absolutely loved reading this book; and it is one book Iโ€™ll re-read many more times, each with a different take away. #thewisdomofsundays  #oprahwinfrey  #goldnuggetsofwisdom  #ahamoment  #bookreview  #instrareview  #bookstagram  #read  #spiritualawakening  #spirituality  #feedyoursoul  #mindfulness  #forgiveness 
Acai Berry Bowl- homemade. Flavour explosion ๐Ÿ’ชHow do you like to start your Sundayโ€™s โ˜•๏ธ๐Ÿ’๐Ÿ“š. #yourhealthisyourwealth #nutritiouschoices #wholesomefoods #sundayfunday #dairyfree #getinmybelly
Who said salads have to be boring? This is a Crispy Pork Belly Salad. Yes itโ€™s pork belly- but itโ€™s 3 small pieces! Portion controlled ๐Ÿ˜‰ Tastes amazing!  #healthyswaps #salads #flavourexplosion
Who said salads have to be boring? This is a Crispy Pork Belly Salad. Yes itโ€™s pork belly- but itโ€™s 3 small pieces! Portion controlled ๐Ÿ˜‰ Tastes amazing! #healthyswaps  #salads  #flavourexplosion 
My attempt at a Aรงaรญ Bowl with home made granola. ๐Ÿ‘ฉโ€๐Ÿณ Tastes amazing!  #acaibowl #yummy #wholesomefoods #yourhealthisyourwealth #dairyfree #nutritiouschoices
A Teresa Cutter Recipe- Pumpkin Fruit Cake. What it's good for: Pumpkin is a great source of carotenoid antioxidants and it's also rich in omega 3 which makes it a perfect anti-inflammatory food. A number of age related diseases have been linked to inflammation, including obesity, cancer, type 2 diabetes, atherosclerosis, arthritis, osteoporosis, depression and dementia. Need anymore reasons to bake one yourself? ๐Ÿ˜‹๐Ÿ˜‰ This tastes amazing!  #teresacutter #pumpkinfruitcake #healthyswaps #foodislife #getinmybelly
A Teresa Cutter Recipe- Pumpkin Fruit Cake. What it's good for: Pumpkin is a great source of carotenoid antioxidants and it's also rich in omega 3 which makes it a perfect anti-inflammatory food. A number of age related diseases have been linked to inflammation, including obesity, cancer, type 2 diabetes, atherosclerosis, arthritis, osteoporosis, depression and dementia. Need anymore reasons to bake one yourself? ๐Ÿ˜‹๐Ÿ˜‰ This tastes amazing! #teresacutter  #pumpkinfruitcake  #healthyswaps  #foodislife  #getinmybelly