🤔 A lot of lessons have been learnt over the past few months of working with @edhaynescoach. Shifting my priorities from training for fun - to training towards the goal of competing again has not been the easiest of paths to take. .
So far, this journey has left me with an even bigger appreciation of high level competitors (in any sport). 🙌🏽 The time, dedication, sacrifices and commitment it takes to get to their level is often not acknowledged or recognised. We see their success stories, and their “highlight reel” - but what we don’t see, is the countless hours they put into ironing out their weaknesses, and improving their skill set. What we see as a seemingly effortless lift, or an impressive gymnastic movement… they’ve spent days, months, potentially even years, failing and trying to perfect. .
There are so many things I need to work on. But that is why I love this sport. I’m constantly challenged to be better, and never become complacent - which in turn, keeps me on my toes. I’d be lying if I said there weren’t some days where I wanted to throw in the towel. It can be pretty overwhelming doing things you perceive yourself as “bad” at on a daily basis 🤯. But it is on those specific days that I make a conscious effort to remember WHY I’m doing this all in the first place. To be a better version of myself. To have the courage to put myself into the battle field, win or lose.. The fact that I’m there, armoured up and ready to go - is already success in my eyes🤩. .
So here’s to the upcoming 2020 season… I’m in. I may not be the strongest, fittest or most talented athlete out there...but I’ll work my butt off to be the best I can be. 👌🏽 #FiredUp#Athlete#Motivation#BuildingABetterMe
Are you trying to do too much??
Bc I definitely am and it’s taking its toll on me this week 😅 as you might’ve seen, I started grad school this week so I’m trying to readjust and get back into the school mindset. Also underestimated how much work I was going to have to do lol but here we are 😂 anywayssss I’ve tried to keep up with my social life, school work, actual adult work, and the gym this week. And I’ve tried to manage a run after my lifting to squeeze in all my workouts in the 3 days I have before leaving for NC.
So the point of this is....DON’T be like me 😂 you can manage your time to fit in everything that is important to you AND make sure you are prioritizing your mental health in everything too!!!
We are excited to host an Olympic Weightlifting workshop led by @powermonkeyfitness coach @mikecerbus at our spacious facility in Lilburn, GA.
Sign up here! https://bit.ly/388Bkg5
Intro to Olympic Weightlifting (9:00 AM - 12:30 PM)
This session will focus on the mobility and positional awareness needed to safely and effectively perform the Olympic Lifts. You'll focus on movement principles and methods that meet the demands of either CrossFit Style workouts or competitive weightlifting.
Olympic Weightlifting Intermediate & Advanced Levels (1:00 - 4:00 PM):
This session begins with mobility, overhead positions, snatch grip, bottom positions and overhead squat work. Once completed, there will be a quick break to talk and prepare for progressing through the snatch positions, bar path and correct pulling technique. This first phase should last roughly 2 hours. The final 90 minute will address the correct jerk stance and recoveries followed by clean positions, bar path and connecting the jerk. --- Mike Cerbus competed in the sport of Weightlifting at an elite national level from 2005-2014. He medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the U.S. Pan American & Olympic Qualification Teams in 2012. **His best lifts include a 140kg (308lb) Snatch, a 170kg (374lb) Clean, a 175kg (385lb) Jerk, a 241kg (530lb) squat, and 238kg (525lb) deadlift at a bodyweight under 77kg (169lbs)**
Anxiety ruled Lisa's life from the age of 18-21 and for many years to come after that, this left her unable to be in any social environment :( Listen to the rest of this episode on the release of the Skinny2Strong Podcast in just under 6weeks.
Got a topic you would like Lisa and I to talk about? Comment here or PM one of us or email us at email@example.com and we will do a podcast on it :)
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Chest, tris and shouldas today babyy💪🏼 getting my workout done before all of my classes feels so much better than doing it in between them all😍 i dont have to stress about making sure i have time to get my workout in, i just have to stress about class🙄 #collegelife ya feel me? No but im happy to be starting a new routine and learning some new things😊 i hope you are all having a great hump day💪🏼💪🏼 and crushing your workouts and classes if youre in class😊😊oh and thanks for tuning in❤here's the workout i did:
Tricep push down
QUADS & CALVES | swipe - like - save for your next leg day🦵🏽🔥 TAG a friend that wants to strengthen their legs!!💕
Day 15/66 of the #Gymshark66 challenge🦈 WAS FINALLY ABLE TO SQUAT without my hip/groin hurting😁😁😁 I’ve been focusing more on my glutes lately but damn this workout felt so good on my quads, they so sore🥵 try it out and lemme know if you like it! Tag me in your workouts!! I wanna see you guys killin it!👊🏼🔥
4 sets 10-12 reps
2️⃣BB STATIC LUNGE
4 sets 10-12 reps each leg
3️⃣SMITH MACHINE PULSE NARROW SQUAT
4 sets 10-12 reps
4️⃣DB SQUAT INTO REVERSE LUNGE
4 sets (1 squat, R leg, 1 squat, L leg = 1 rep) 5 reps
5️⃣T BAR SQUAT keep the tension on your quads
4 sets 10-12 reps
6️⃣OVERHEAD BULGARIAN SPLIT SQUAT
4 sets 10-12 reps each side
7️⃣NARROW LEG PRESS
4 sets 10-12 reps
8️⃣LEG ECCENTRIC EXTENSION (count 3 sec on the way down)
4 sets 10-12 reps
9️⃣CALF RAISE INTO SINGLE CALF RAISE
4 sets 10B 5R 5L
🦈 @gymshark@gymsharkwomen HW Flex leggings & Vital seamless crop top 💓
🎧@bose SoundSport Free
9116 January, 2020
30 minutes of core today!
Hanging Knee Raises
Toes to Bar
Med Ball Russian Twists
Alright, here we go! Vulnerable post time! Before pictures for this #tightertogether cycle! No filter. No editing. Just me! I’m 5’9 (and a half!) and 146 pounds. My goal for this challenge is to tone and build the muscles I have. .
I’ve always been self conscious about my body. I used to be a lightweight rower in high school and college. As a lightweight rower, I had to maintain a specific weight (under 130 pounds). I remember my sophomore year in college I had a coach tell me I was “too heavy” and needed to “lose weight”...when I didn’t even need to! This left me with a negative relationship with the scale and what I looked like. .
I’m proud of my body these days. It’s run marathons and pushes a cart up and down the airplane aisle multiple times a day (which sounds easier than it actually is 😂). It can do leg presses, burpees and curls. Sure, I may have some cellulite on my legs...but I also like my butt and my shoulders! I’m excited to see how my body changes in this next month AND the rest of this year. I’m turning 30 in June and I want start my third decade feeling better than I did when I started my second decade. .
I’m following my macro count...but I’m also not one to limit my eating. If I’m hungry, I eat. If I want a cookie, I eat a cookie. If I want a higher carb meal instead of something light, I eat it. Food is fuel. And exercise should N E V E R punishment for what you eat. Anyway, that’s all I have for tonight! 5 easy miles and day 3 of #tightertogether done today! What’s everyone’s favorite ‘sweet treat’?! Mine is definitely ice cream 😅. Have a great night, y’all!
Back and shoulder workouts are easily my favorite workout. Even though I’m still weak as hell, I work hard with what I can do and I always make sure to push myself. Have to start somewhere, right? No shame in my game. 👋🏼💪🏼 Also, make sure to zoom in on that first photo to see the amount of cheekiness. 🥴 #weightlossjourney#weightloss#weightlifting#weightliftingwomen#noshame
3116 January, 2020
@natsauberan ! "The Heavy Duty Training system was popularized by Mike Mentzer back in the 70’s and 80’s. Rather than build muscle through extremely high volume, this system ratchets up the intensity through training techniques such as forced reps, negatives, and taking sets to failure. It is said that fatigue masks fitness, and this training philosophy throws fatigue out the window with shorter workouts and decreased volume. To do a workout with this philosophy, each set should be done for 6-9 all out heavy reps without any help, and then the use of negatives or forced reps should be used to take the set last failure. If you do this workout, treat each set as if it was the only set of the workout to accurately understand the system! This system works because the muscle is forced to grow to the high overload of the muscle beyond what it is capable of.
Incline Chest Press 2X6-9 reps + negatives
Close Grip Cable Rows 2X6-9 reps + negatives
Superset: Cable Crossovers 2X6-9 reps + forced reps with Wide Grip Lat Pulldowns 2X6-9 reps + forced reps
Superset: Low Incline BB Bench Press 3X6-9 reps + forced reps with Pull-Ups 3X6-9 reps + forced reps"
BENCH DAY IS THE WORST DAY?.?.? My bench has always been a problem area for me. Probably bc I never really concentrated on it. Just kind of put some weight on and threw it around, you know?
These next 12 weeks I’m really going to put a full effort into my benching and squatting mechanics.
Bench: 5x5 @ 75%
AMRAP @ 50%
Supersets from here:
5 sets of 8
Weighted dips into standing DB OHP
4 sets of 10-12
Incline press into cable Pulldowns
My hammies and glutes are on fire. I absolutely love leg days. However, since I’m in the process of trying to shake this weight off. I may go from three leg days to two and add an extra cardio day. I have no clue what my current weight is because I DO NOT step on scales (it’s the devil’s machine). I personally like to go by how my clothes fit me. Time to push myself even harder than usual.
6216 January, 2020
“I’LL TRY ANYTHING. AS LONG AS I DON’T HURT MYSELF”. - Patient on 1/14/20
Have you experienced pain and thought this way?
Aside from yesterday, this has been said on a number of occasions during my visits.
Pain can be frightening! Our body’s initial response is to protect. However, it is capable of adapting! This is why rehab and exercise are effective!💪🏼
The challenge is that we are all different. Everyone’s pain experience is not the same and you need to be challenged accordingly.
The following could contribute to an exercise’s effectiveness:
1️⃣ The type of exercise
2️⃣ The intensity
3️⃣ The frequency
4️⃣ The duration
And to add on to that, your capacity to exercise on any given day could be altered by:
The list goes on! Needless to say, there is no guaranteed way to be sure that an exercise won’t “hurt”. But communication with a professional and sound consideration of the above factors can make exercise work for you!
This is not black and white. I am here to help you figure out the right temperature porridge (if you are familiar with Goldilocks). Let’s talk if you’re fearful that exercise might bother you ☺️.
One of my proudest accomplishments so far on this journey had been getting my sister into fitness! I'm so proud of her and excited to see her progress! 💪🏽💪🏽
22316 January, 2020
TRAIN: With Baby Bear coming very soon, I’ve let my training take a turn. Come June, I’ll be back to Olympic Lifting. But for now I’m preparing my body and mind for being as efficient as possible with the time I have. @nomeward_bound and I are as prepared as we could possibly be for this whole unknown chapter. For a lot of new parents I’ve known over the years, fitness has taken a back seat when kids come because they need to focus on work and family. For me, fitness is work and that is what provides for my family. So preparing to adapt to a new lifestyle means preparing to train around a new schedule. So I’ve spent the last few weeks trying to perfect the 15min AMRAP. What can I attack with the most intensity for 15 minutes a day?
That’s .01% of my day.
SMART goals are the most efficient way to be successful of your ambitions… in any setting!!
For my purposes, I want to explain that SMART is an acronym meaning: Specific
As a client under my personal training, this is a key component that I want to make clear for each of my clients so that their experience is clear, detailed and organized!
Without short and long term goals, you are blind to achievement. Sure it may be possible, but why not make your future easier by planning ahead and setting yourself up for success! Reduce the stress and enjoy life as it comes!
Click the link in my bio to get started on your SMART goals and achieve a new level of fitness!