#flashbackfriday this is my ideal conditioning I'd like to be in year round - I'm trying to come in with way more size hence why I'm training for 3 hours per day, 7 days a week, and consuming a light caloric surplus - I'm taking high frequency training to the next level and it's been really fun - I'll definitely crush this size when I'm done but the size doesn't all come from the surplus...it comes from the intensity that we bring - ❌ So many people do it wrong. Massive surplus and they change their training to powerlifting. Wtf? Huge mistake. - Your training should stay constant and the only difference that should ever happen is an increase in intensity and proficiency in technique - ✅ Use the extra calories to push even harder. Macros and calories are over-rated. Yeah yeah they definitely matter, but whatever happened to killing it 100% of the time? - 🌎 Let me help you crush your goals. Success is all I want for my clients. Hire me as your online coach. DM me to get started today
Hello hello!👋🏽 Quick technique check on our LUNGES. This movement is so common and so important for strengthening your quads and glutes, but it’s really easy to put an unnecessary stress on your knees and/or back if done incorrectly.👎🏽 So I’m going to give y’all some quick tips on what to do and what NOT to do on this exercise... keep reading!👀 . . . . Slide 1️⃣ The CORRECT lunge ~ the main thing I look for as a trainer is a bunch of 90 degree angles in both the knees and hip joints. As you can see here my upper body is straight up and down and there are tons of right angles going on here. Additionally, my front heel is on the ground and my eyes are forward. Slide 2️⃣ INCORRECT lunge #1 ~ My front foot is tucked wayyyy too far under my knee to the point that my heel is off the ground. This is a big no-no!!🙅🏻♀️ Remember - RIGHT ANGLES! Slide 3️⃣ INCORRECT lunge #2. My back knee is not bending towards the ground. This one might be great for your next yoga session... but it’s not as effective for leg strength.😂 Slide 4️⃣ INCORRECT lunge #3. This one might look a little exaggerated but is actually more common than you think! Just keep your eyes forward and the rest of your body should follow. . . . I hope this was helpful! Let me know in the comments what exercise you would like to learn about next!!⬇️ . . Remember Jesus loves you and to #keepmoving 💓 . . . #exercisetips #exercisetechnique #exerciseform #formoverfunction #lunges #fitness #fitgirl
Did you know rowing machines are considered a versatile machine that can help develop muscles, build cardiovascular health, work your entire body simultaneously, and can become an alternative to switch up your cardiovascular routine? 📖 Check out our #blog on how you can take your #workout to the next level with a rowing machine: http://bit.ly/2PkxFnY #FitnessFriday 💪
@shreddy challenge is complete!! I didn't get all 5 workouts done this week but 3 is better than none and I'm really happy with how I've progressed over the last 8 weeks. I was a bit sceptical about how good the app would be considering the glitches at the beginning but I've really enjoyed all aspects of it, especially the community section! The workouts have been fun as well as challenging and I'm really glad I gave it a go!😇 • • • • • • #fitness #fitnessapp #shreddy #letsgetshreddy #gym #gymmotivation #fitaddict #gymselfie #gymshark #gymsharkwomen #bodybuilding #weighttraining #exercisetips #fitmotivation #gymprogress
🔹 Kneeling Lat Pulldown 🔹 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The kneeling lat pulldown is a fantastic variation for people like myself who have long arms. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Standard lat pulldown machines tend to favour people with shorter limbs and body structures, which makes it difficult for myself to feel a complete stretch in the lats during the eccentric phase of the movement (especially in the lower lats) due to the length of my arms limiting my range of motion when performing a pulldown. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, beginning the movement from a kneeling position will increase the range of motion as my arms are able to fully extend without any limitations, and therefore allows for a complete stretch of the lats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember to maintain a neutral spine and keep your core tight and engaged throughout the movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give this a try and let me know what you think! You’re bound to feel a stretch and burn like no other 🔥
Visualize your goals get the plan together and get after it⚙️+⏳ • • • #leanmuscle #abs #nutrition #pushday #squats #fitness #gym #irishfitfam #gymlife #fitcoach #gymtime #fitnessmotivation #absworkout #caloriedeficit #hiitworkout #fatloss #shredded #shreddingforthewedding #bootybuilding #leanmuscle #exercisemotivation #exercisetips #gymflow #leanmuscle #food #protein #foodfam #bulkingseason #squats #irishfitfam #nutritioncoach #kitchentalk #fitnessmotivation #fitcoach #gains #gymlife
Want to exercise without your body fat bouncing up and down annoying you or even hurting you?? We have the solution! Our body shaping product will place a firm hold on your waist, butt, thighs, hips and stomach. So when your running or exercising your body fat won't be hurting or annoying you. On sale now at mybodyslimmer.com #exercise #exercisemotivation #exercises #exerciseroutine #exercisetips #exercice #joggers #jog #joggerpants #jogging #jogger #jogerpants #joggerpantsmurah #joggerpant #run #running #runnersofinstagram #runningmotivation #runhappy #runner #runningcommunity #runrunrun #runnergirl #runfree #runlife #runstrong #runners #runaddict #runforlife #runningwoman
If it doesn’t challenge you, it doesn’t change you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our mindset and resilience is built like a muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Muscle growth doesn’t happen from just moving. Muscle growth is the result of repeated stress inflicted on the muscle consistently so much that the muscle adapts to respond to the stressor.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This stress might be a 10 lb dumbbell during a bicep curl, or a 10 min jog. Either way, the only way you can progress is by exposing yourself to stress.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how can we use this anecdote in our every day life?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are not introducing yourself to stress, or you are not challenging yourself you will not see substantial change.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That sounds scary right? Why would I purposefully stress myself out.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because on the other side of that stress is growth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now obviously there are some things we know we would be better off not doing. Maybe your ex called you last night at 3am and you are considering shooting him a text (*squirts with water bottle* don’t do it girl). That’s like me saying I’m gonna go bench 140 when I struggled on 80! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, inside you will know. Is there a presentation you’ve been asked to give that you know could help you grow as a public speaker or in your job? Is there a trip that you want to go on but you’re afraid of flying? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At the other side of all these stressors is growth! Take the leap and never stop growing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltrainer #fitnessmotivation #gymmotivation #healthymindset #mylazytrainer #onlinetrainer #womensfitness #workoutsforwomen #selfcare #exercisetips
Today! A relembrar que não perdi peso para ser saudável, mas que decidi ter uma vida saudável para depois poder peso de forma segura, uma das primeiras coisas que aprendi durante este processo! 🤗 . Algumas pessoas perguntam sobre a perda de peso, mas o que valorizo mais é a saúde que ganhei, mais energia e mais força de vontade para as coisas! 💪🎉 . E desse lado? Já decidiste como queres estar na foto do Natal? E mais importante, como quer estar a saúde do teu corpo? 😐 . #inestoday #wellnesscoach #herbalifenutrition
We're not letting the cold or the holiday parties, or the gift shopping, slow us down💪🙌 It's always when the excuses start to creep in that we need it the most...so be stronger than your EXCUSES💪 #stronger #strongerthanexcuses #fitnessdaily #fitfriday #torontofitness #fitfaminstagram #fitfam #fitnessforlife #fitmotivation #fitandhealthy #fitlifestyle #gymlifestyle #gymsession #healthyfit #fitnessfun #fitnessmotivation #workoutdaily #workoutgoals #exercisetips #exerciseforlife #exercisebenefits #exercisegoals #exercisetime #exercisemotivation #exerciseideas #exerciseroutine #exerciseguide #exercisejourney #strengthtraining
The secret to deciding how many days a week to workout to get MAX results for YOU... . . I had to make some adjustments to my weekly workout goal to actually make it to the damn gym. . . Today was Upper body. I am on a 4-day workout split. I find that many days a week works best for me. . . It looks like this: Day 1: Legs & abs Day 2: Upper body Day 3: Legs & abs Day 4: Upper body . . . There are a few different workout splits depending on goals & days a week you can exercise. . . So your workout split may look different than mine or *should* look different than mine depending on your lifestyle and goals. . . I had to switch my goal from going 5-6x a week to 4. And I can tell a big difference on my stress levels through making that decision. . . . We need some pressure to get shit done. Too much pressure can be discouraging. Not enough pressure can cause procrastination. Have to create that sweet spot of pressure to encourage us to put in the work. . . What does your split look like? . . . Do you need to lower your expectation so you're not too intimidated that you'll actually go? . . . . #momswithabs #momswithmuscles #momadvice #focused #fitmom #strongmom #postpartumcoach #postpartumfitnesscoach #postpartum #postpartumworkout #fittip #fittips #exercisetips #exercisetip #workouttip #workouttips
🔥 The ball slam is one of my favourite exercises! I add this to the end of my clients’ circuits to help get their heart rate up and burn more fat! Here’s how to perform it correctly 1) BE POWERFUL - don’t just pick the ball up and drop it down! Slam the ball on the ground as if you’re trying to make a hole 2) Keep your back straight when picking the ball up! When you lower yourself, sit the hips back, almost like a deadlift. This will reduce the stress on your low back Need help staying accountable during the holidays? Click the link in my bio to schedule an assessment call #liftingtips #workouttips #gymtips #exercisetips #ballslams #hiitworkout #hiitcardio #fatlosstips #weightlosstips #burnfat #gymbeginner #exerciseform #sweatsesh #fitnessjourney #weightlossjourney #fitnesstips
It’s a little physique update 🚨 . I have been progressing with my lean bulk for about 2 months now, slowly upping the food intake and reducing the amount of cardio. I have been conscious not to suddenly eat in a massive surplus and instead opted to gradually increase calories. This has been working well and it’s made me decide to never cut again ❌ . I’m still feeling lean even when eating a lot more. I have more energy and I just feel so much better. Cutting was something that I wanted to try but it’s just really what I want to do now. I am going continue to increase my food intake for another 4 weeks then bring it to a maintenance in the new year. This process has literally taught me so much about my body and what it needs 😋 . #fitness #lowerbodyworkout #fitnesslifestyle #motivation #fitnessjourney #myfitnessjourney #fitnessprogess #gymprogress #musclebuilding #musclegrowth #workouttips #workoutidea #exercisetips #fitfam #fitspo #legday #letsgetshreddy #leanbulking #leanbulkgains #fitnessphysique
Being active has many benefits, everything from heart health to sleep quality to brain function, but knowing it’s good for you doesn’t always mean it’s easy to go to the gym. If you’ve been having trouble getting into a workout routine, take a look at a few proven methods for getting off the couch and breaking a sweat. . . Here are 11 Ways to Motivate Yourself to Go to the Gym: 1. DRESS FOR A WORKOUT, EVEN IF YOU’RE NOT FEELING UP TO IT. 2. MAKE A COMMITMENT WITH A FRIEND. 3. MAKE A PLAN. 4. GO EARLY 5. CHANGE YOUR ROUTINE 6. VISUALIZE SUCCESS 7. DON’T OVER-PROMISE 8. GET RID OF OBSTACLES 9. CONSIDER A TRAINER. 10. LOG YOUR WORKOUTS 11. TAKE TIME TO RECOVER ______________________________________ #hiit #intervaltraining #highintensity #resistancetraining #plyo #bootcampworkout #absday #gympost #gymvibes #workouteveryday #bodyweightexercises #corework #hiitworkout #plank #coreexercises #abworkout #gymgoals #pullday #exerciseroutine #exercisetips #getfitstayfit
Pendlay rows are probably my favorite type of horizontal pull, but also the row I have most to work on. . Can you tell by the cover photo that these didn’t feel as good as I thought? Lol luckily my hair hides my face during the actual set LMAO . And pro tip - recording sets are useful for things other than just posting to insta. They can show you things that need to be fixed or worked on. . Film your lifts for actual feedback to help show you what needs to get better, not just for “insta workouts”.
Happy Friday everyone! For this week's #freeweightfriday I am showing part of my shoulder and back day! . The first video shows dumbbell shrugs and IYTS. dumbbell shrugs work your traps, take a weight that is heavy but you will be able to complete the desired reps with. For ITY's they are 3 exercises back to back. A front raise, side raise and rear delt raise all in one. . The second video is a dumbbell shoulder press, with shoulder presses I like to only go down to the side of my head almost to my ears and back up, this depth gives me a nice stretch but doesn't put a lot of pressure on my joints. After shoulder presses I do a super set of t bar rows and bent over rear delt raises. With this style of workout go heavy, keep everything slow and controlled. Give these exercises a try and please ask me if you have any questions on how to perform them or what weight to use!
Support their love of wellness this holiday season with our top tech, the Hypervolt and Hypervolt Plus. . Shop now, link in bio. . . . #Hyperice #recovery #movebetter #HypervoltPlus #Hypervolt #vibrationtechnology #sportmassage #warmup #cooldown #myactiverecovery #fitjourney #fitnessforlife #fitfreak #holidaygifts #giftideas #healthgifts #fitfamlife #fitandhealthy #fitfaminstagram #fitnessfirst #fitnation #gymrats #gymaholic #gymislife #fitnessaddict #fitfam #exercisetips #sportsrecovery #jointhealth #sportinjury @hyperice
"One of the best exercises to train the lower division of the chest (costal pec) through it's full range of motion is the cable fly. It allows the degree of external rotation necessary at the shoulder to fully lengthen the pec, which is a limiting factor in a press for the lower chest. - - - The costal cable fly also can be adjusted to fit any body structure by changing torso position. - - - For the full setup and execution tips, check out the video or the full exercise with additional information on www.n1.training. Each step, tip, and cue is broken down for you to review any time as well as interactive rotational views to see the exercise from all angles. - - - It's like having your own coach there walking through all the key points for you. - - - Get started for free through the link in the profile! #n1training #chestworkout #chesttraining #chestflys #cableflys #chestexercise #exercisetips #trainsmarter #upperbodyworkout
CAN’T BEAT THIS CREW!❤️ - Man...I look up to these guys, they are the most humble and coolest dudes I had the pleasure of meeting and hanging with last year at the Arnold’s! Thank you @markuskaulius and Magnum for yet another amazing opportunity. I cannot wait to reunite with these guys and everyone else this March at the 2020 Arnold’s! LETS ROCK!👊🏻 • • • • • • • #squadgoals #workoutplan #workoutroutine #exercises #exercisetips #exercisevideos #fitnessfreaks #fitnesspro #gymroutine #gymgrind #upperbodyworkout #workoutideas #fridayworkout #fitbody #fitnation #bodybuildingtips #training #trainingtips #naturalbodybuilding #naturalbodybuilder #fitnessblog #flexfriday
Tom and jerry gettin buff! 💪🏼 Caption below! 👇🏼👇🏼 . 👉🏼 Follow @bodydedication 📷 @badboybgm . . . . #instamood #gymlife #fitness #ripped #functionaltraining #gymaholic #changeyourlife #confident #muscleandhealth #weightlosstransformation #letsgetit #persistence #absworkout #neverbackdown #gymjunkie #bodybuild #changeyourthoughts #supersets #fitnessinspo #muscleandfitness #iamworthit #nopainnogains #getfitstayfit #fitnesslovers #funtionaltraining #inpiration #exercisetips #encouragementquotes
🤸🏾♀️For the first week of 20s GYLAM I decided to make exercising one of my mental reset activities. It’s definitely not my favorite activity to do, and it takes a lot of effort for me to get started. But once I’m in a workout, and after I finish I usually feel amazing. I’m more focused, my mind is clear, my energy is up, and I’m overall in a better mood. Even if I am a little achy. Oftentimes when people exercise they are looking for specific physical results. And there’s nothing wrong with that but, I do think it’s important to consider the affects exercise has on your mental wellbeing. Your mood, mental clarity, and energy are important. If you don’t have any specific physical goals you’re looking to reach, think about how you want to feel in life. Think about what exercises or sports give you that feeling. Sometimes the best thing to do when you don’t feel like exercising in a gym or with equipment is to just take a walk outside, kick around a ball, have a dance party, go for a swim, ride a bike, do some stretches, or jump rope. A little movement, fun, and laughter does wonders for the mind and the spirit. Do you exercise? How do you usually feel afterwards? #20sgylam #gylam #2020reset #resetyourlife #2020prep #giveyourlifeamakeover #exercise #exercisemotivation #exercisetips #workoutmotivation #workouttips #workoutideas #moveyourbody #moveyourbodyeveryday #keepactive #stayactive #exercisemindest #workingoutisfun #mentalwellness #physicalwellness #emotionalwellness #wellnesstips #holisticwellness #wellnessjourney #notebookers #notebooks #flatlaystyle #flatlayfriday
✅FOLLOW me @upnorthathletics FOR ALL THINGS FAT LOSS, MOTIVATION, HABIT BUILDING & FITNESS COMEDY✅⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💢PULL-UPS💢 by @pheasyque⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙇🏼Reposted by me: @upnorthathletics⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅✅✅ When we try pull-ups or pull-downs or chin-ups, the number ONE thing we need to do (both for safety and back development) is to LOCK those scapulas down and back before starting the pull. It's the most important thing you need to remember if you want to develop those wings because that's actually "how" you engage your back muscles.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When learning the exercise, it's always good to start with protraction of the shoulder blades (letting them lose) and then proceeds to retract and depress them (lock them down and back) before you pull yourself up for each rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌❌❌ If you don't go through this step, chances are you'll never get to learn the proper execution and get some form of shoulder injury in the long term.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who would recommend this too? Tag them 👇🏼👤⠀⠀⠀⠀⠀⠀⠀⠀⠀ ---⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❤️🙇🏼If you enjoyed this post please make sure to follow me @upnorthathletics and like, share and comment or tag someone you think would benefit from this🙋🏼♂️!
CORE ON FIRE 🔥 1. Devil wheel 2. Hanging knee & leg raises These two exercises are a great little addition to any workout. Movement cues below: 1. Devil wheel: keep your bum low, make sure you pull the wheel back in at the same time as your body moving back by keeping body in a straight line (don’t go: bum then body), only go as low as you can control 2. Strict knee raises and straight leg raises: lock your core on to stop swinging, exhale as you bring your legs towards your body and inhale as you lower them down, keep reps controlled and each movement deliberate . To join my online gym with a new workout class everyday, follow link in my bio and sign up for only $8.99 a week!!
"The pendulum squat's unique charateristics make it a great tool for output and maximum range of motion. When setting up, select a foot position that allows the greatest flexion of both the knees and hips. - - - Stance Width - Just wide enough to allow maximum hip flexion, but no wider. You can test this by standing and bringing your knee up as high as possible without letting your pelvis tilt. - - - Foot Angle - Externally rotate enough to allow the knees to travel directly in line with the feet. - - - Stance Height - As low as you can without running out of ankle flexion before knee and hip flexion. - - - Unfortunately, not everyone has access to one of these, but if you do or have the opportunity to try one, make it count! #n1education #n1training #legday #legtraining #legworkouts #quadsworkout #lowerbodyworkout #exercisetips
SEATED CALF RAISES by @apfau - If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁. - Most people do calves at the end of leg day when they are exhausted so calves tend to become an afterthought and get rushed. However, if you want your calves to grow, you need to make sure you’re stimulating them when you train them. Don’t bounce at the bottom and rush the reps. Instead, focus on the stretch at the bottom and the squeeze at the top. You already made it through squats by this point. Just focus for a few extra minutes before you wrap up your leg workout 💪🏼. - If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼. - If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching. - #calfraises #calfworkout #teamnocalves #workoutvideos #gymvideos #fitnessvideos #fitnesstips #workouttips #exercisetips #gymtutorial #personaltrainer #fittips #legworkout #legexercises #legday