Grow through what you go through. .
High key just need to post my monthly face selfie on this gram LOL. So here’s a motivational caption with it or whatevaaaa 🌚
3,3758025 May, 2019
you're so outta line,
but that's what I like about you ☀️
57366 hours ago
📕 Are you having problems with your workout routine? Do you get frustrated with your lack of results?
Than my book might be helpful to you! I’m giving out my free fitness beginner PDF, this pdf will help anyone with any body type reach their goals!
It’s goes into details on workouts and nutrition for your body type! Link to the PDF is in my bio @stepstoahealthieryou
Here is some great pull day suggestions I personally do! Do you guys want a push day post next? Let me know in the comments!
518/235 x 5. Took a bit of a hiatus this week, but we’re back. Today felt like death though. These moved slow. Depth was iffy. Motor patterns are off. It’s amazing how quickly you can lose your groove, but I’m confident it will come back sonner than later. #TheStrengthGuys#DeNovoNutrition#SBDApparel
1,7822024 May, 2019
🔥𝐀𝐋𝐂𝐎𝐇𝐎𝐋 𝐀𝐍𝐃 𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 𝐌𝐔𝐒𝐂𝐋𝐄: 𝐏𝐎𝐒𝐒𝐈𝐁𝐋𝐄?🔥
Tag A Friend Who Partys A Lot!
📍Ever wondered what the effects of drinking alcohol on muscle building is? Well heres what the research shows.
They looked at the effects of post exercise alcohol consumption. They trained eccentrically because they found that to induce the most muscle damage and muscle soreness. 30 min post exercise they drank 1g of per kg of bodyweight of Smirnoff Vodka (which is about 5-6 shots for an average guy). They found that muscle injury was magnified which therefore delayed the recovery process which could impact your performance.
In a test on mice to see how alcohol affects protein synthesis. The mice were given 3g/kg of alcohol. They injected with alcohol before their muscles were electrical stimulated. They found that alcohol consumption had a long lasting effect on protein synthesis and mTOR. This implied that if you have a heavy night of drinking the night before training could limit protein synthesis which would therefore lead to limited muscular adaptations.
In this study they looked at moderate alcohol consumption and hypertrophy in mice. They found that although their are decrements in muscle with the use of alcohol, they were still able to make muscle size increase and had an increase of protein synthesis. This was obviously not as high as the protein synthesis that the control group provided, but very similar.
1️⃣There is a lot of evidence supporting that alcohol consumption affects protein synthesis and mTOR signaling.
2️⃣Drinking too much alcohol the night before training will not allow you make the most out of your training session.
3️⃣Moderately drinking after a workout won’t affect your gains too much.
4️⃣Drinking after a workout will hurt your recovery and increase soreness.
EASY FAT LOSS MEAL GUIDE by @grantgirsky⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @grantgirsky for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
A common problem many of my clients bring to my attention is the difficulty they have in finding healthy meal ideas that are simple and easy to make.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I totally get it too. It's tough to cook your own meals, let alone plan them in advance. Especially with the ease in which you can swing through a drive thru at lunch, or grab take out on the way home for dinner.⠀⠀⠀⠀⠀⠀⠀⠀⠀
This guide will hopefully simplify that process a bit. Here, you can choose any combination of protein, carb, veggie, and BOOM…..instant healthy, tasty meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, no foods or food combinations are "fat loss foods". The only way to lose fat is to create and sustain a calorie deficit for an extended period of time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, these types of meals are great for fat loss because they make creating a calorie deficit a little bit easier.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lean protein, veggies, and complex carbohydrates are all very filling, lower calorie foods that are going to keep you satiated and satisfied without completely blowing your calorie total out of the water.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which combo are you going with? Steak, zucchini, sweet potato for me!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips#irishfitfam#squats#deadlift#armday#chestworkout#fitness#fit#fitnessmotivation#gym#gymmotivation#gymshark#abs#absworkout#gains#powerlifting#weightlossjourney#instafitness#eatclean#fitfam#dietplan#dietstartstomorrow#fitnessmeals#flexibledieting#muscle#sportperformance
Last lift of undergrad and was feelin all the graduation feels 😭. Woke up earlier to squeeze in this last lift of the week because was not about to miss @johnkrasinski speaking at Baccalaureate. Gonna be busy with graduation shenanigans for a few days and then it’s off to finishing the last week of this block 💪 @barbellsandcats .
245x1 | warmup
265x1 | warmup
275x1 | RPE 8
240x3 | sets 1-3 shown
Tiger Woods injury history... Oh, it's hard? You mean achieving greatness doesn't just happen? No, you have to work everyday! Obstacles will come your way, you will have to overcome them, out work them!
Tiger has overcome countless injuries because of his work ethic and desire to be great! He wants to be the best ever so badly that nothing will prevent him from doing so, he doesn't even have the choice to quit because he wants to be the best ever so badly! That is the key to goals, don't set goals to chase them, set them so high that they pull you towards them!
Had a blast at @uspaiowa 22nd Street Barbell open. I lifted some things. 6 out of 9 were good. I PRed my squat and deadlift and my meet total by 50 lbs. Excited to get back to work knowing what I learned today. HUGE thank you to @rileypresnell for being a wonderful handler and meet day coach. She is very smart and a grounding presence.
Third squat 90kg / 198 lbs
First bench 45kg/ 99 lbs
Second deadlift 122.5kg / 270 lbs
BACK IN THE GAY RAJ 500lbs 5x3 1st and last set shown with my @redneck__savage and the the Mrs. @white_dove_photo#deadlift every once in a while I’m letting in float away from me so I’ll have some fd up shins from now cuz fuck dat noise!!!!!
2019 on the left and 2012 on the right. I hate quitting. I also hate sacrifices. Self-discipline has never been my thing. 7 years makes a huge difference. I came out of college weighing roughing 270lbs and I kept gaining. On the left is 226lbs. I’d love to tell you that I stopped eating donuts and ate only rice and chicken. I would love to tell you choosing high protein meals and tracking my macros was easy. So thankful for the people who have loved on me, encouraged me, coached me and pushed me through the past 5 years of my fitness journey. I’m so much better because of it.
Bench is coming back quick. Worked up to firstname.lastname@example.org for a long pause single. Heavier than last week and a little easier. Back offs were 6x5@6/7.5 (105x2, 112.5x1, 100x3) on comp bench. Some pauses here and there could’ve been better but overall bench is feeling much stronger now that I’ve upped my calories. It’s pretty night and day. Sometimes u just gotta eat so you can EAT @tragerstrength
Taking it slow with deadlifts and no squatting for another 7 or so weeks said dr @alisoncsc4. Today’s workout was deficient pulls to a heavy 5 and then a bonus set. Sumo for pulls 225 for 4 x10 to 12. Banded deadlifts for 4 x whatever. Single leg deads for balance.
We all want to be happy...
So often we think we gonna be happy when we get more "things" , when we gonna be in better shape, when we gonna have that new house, new car... -
It's your job to make yourself happy everyday!
It's my job to make myself happy everyday! #enjoythejourney ♡
How do I do that?
I do more of what makes me happy like:
▪︎ Spending time with her @mariechristinelandry_ ❤
▪︎ Going for a walk or a run
▪︎ MMA TRAINING 🤜
▪︎ Helping my clients to live a healthy lifestyle and having a better relationship with food
▪︎Working on my business ▪︎ Enjoying my Latte ☕
▪︎ Eating food that I love
WE HAVE CONTROL OVER OUR THOUGHTS AND FEELINGS... So we have the power to change it!
You Feel like 💩 sometimes?
Do something about it... Move, listen your happy song, eat food that gives you energy, see friends!!! WWW.JENNIFERCORBEIL.COM
Kirstin has been working with Jake during regular 1:1 PT sessions to build her strength and improve her joint mobility after years of wear and tear on the netball court. It’s paying off!!!!!!! 🏋🏻♂️🏋🏼♀️ Join Perth’s Ultimate 8-Week Strength & Conditioning Program starting this week!
Come join us for our 8 week strength program starting this week! The program is tailored to each individual and includes nutrition planning 👌
One of my NEW favourite/hated exercises - Snatch Grip Romanian Deadlifts
I don’t think any movement has challenged and engaged my posterior chain, from the hamstrings to the hips and back, more than these.
Traditionally I have used a “Clean Grip”
A simple shift in grip width makes these quite a cooker - particularly for the mid/upper back.
Yes -The grip width does take a bit of time to adapt to 😵🤬
BUT.... the stimulus this exercise places on the muscles that you extend your thoracic spine is like nothing else
If done correctly - you’ll wind up with a feeling in your Lats and throughout your Upper Back like never before.
I’m a fan of introducing any new movements with SLOW & CONTROLLED eccentric phase - as this will be key to master the movement and mapping out in your brain where you should feel the tension - aim for around 3-5 seconds.
Also use this time to practice your breathing & bracing as it certainly adds an extra dimension of difficulty and will then help you with other lifts like Clean Grip Deadlifts.
. @movement_enhanced @benny_thomp #DrStrength
9117 minutes ago
So much fun today at HCF.
500+ lb tire flips, strong man/woman stones, pull-ups, axel deadlifts, log lifts & all the awesome people you can imagine. Thank you to everyone who came out to play in the rain :)