My 85% feeling light today! Haha hopefully snatches feel this way next weekend at TFX!
11331 hour ago
“Give a man a stretch-out and you make him feel good for a day. Teach a man to stretch and you make him feel good and move better for a lifetime.”
The same way I teach my clients what/how much to eat to improve their body composition, instead of putting them on a meal plan like flaps on a race horse🏇, I teach them how to regain their lost mobility instead of “stretching them out”.
You might perceive those few minutes at the end of your training session when the average PT throws a towel🧖♂️ at you and “stretches you out” as an added benefit, with a good feel factor sprinkled on top. In reality it’s pretty useless and a waste of YOUR time/money⌛️💸. When you relax and let an external force do the stretch, the nervous system isn’t involved. You simply mechanically pull apart↔️ the contractile proteins (actin&myosin) of your muscles, temporarily even decrease their force output (hence counterproductive before training) and within 4hrs it’s all back to scratch. Those 5min could be much better spent on teaching you how to help yourself in the long run as YOUR muscles won’t regain their range of motion without YOUR brain 🧠 involved in teaching them the new safe endpoint. Proprioceptive Neuromuscular Facilitation (PNF), or fancy for using muscle tension to release muscle tension, cannot be done by external force. You do so by consciously contracting the stretched, or opposite muscle group (e.g. squeezing glutes when stretching hipflexors).
On top of that, stretching is only 1 piece🧩 to the puzzle of correcting posture and improving mobility. Identifying overcompensations and establishing neuromuscular connections to stabilizing muscles complete the picture.
Just like driving a car, it’a skill you have to learn, not let somebody else do for you. Unless of course you prefer to be taken for a ride.
Let me help YOU help yourself (for example check “Mobility” in story highlights).Next hybrid coaching spot opening on Sunday 28.4.
DM or firstname.lastname@example.org
6182918 hours ago
❗️3 things keeping you from reaching your fitness goals❗️
I get how frustrating it is to be working out and eating healthy but not seeing the progress you want 😤
This might be what’s going on⬇️⬇️ 1️⃣ Your workout program
Now there isn’t a magical workout but making sure that your program is designed for you/your goals is important. Stick with a plan for at least 4-6 weeks utilizing progressive overload!
2️⃣ Your food choices
Are your food choices aligned with your goals? Try and fill your day with at least 80% nutritious foods and 20% for the fun stuff that way you still like the foods you are eating. Remember, a caloric deficit for fat loss!
Didn't work out as long as I should've, but today was just EXHAUSTING. Nonetheless, I met my step, and my calorie burn goal. I did bike for 20 minutes, and really tried to push it and break a sweat to compensate for my lazy mood. 14 minutes straight of peak hr. Not too shabby 😏 Happy Monday folks!
I am determined to make a change for myself! After a long day at work, after taking care of the family and my house chores, I decided to take 30 minutes for myself... that’s why I finished my workout at 10:20 PM.
I got tired, dizzy and out of breath, but that is just a sign that I REALLY need this change.
Day 1/21 DONE!! #21dayfix#changingforthebest#workingout#workoutathome 💪 #nopainnogain 💪
Ballet inspired workout this week!!! Creating length, flexibility, & lean muscle! Video is sped up... extended series below. Targets lower abs, inner thighs, & hamstring-booty.💥
👉🏽 Part 1-A) 16 X penche extensions. Use glutes & hams (no momentum). Don’t compromise form for flexibility, maintain muscle contraction throughout.... hold at top at end of 16th rep.
👉🏽 Part 1-B) 16 X penche pulses. Squeeze & pulse from glute muscles w/ hamstrings assisting. No momentum. Aim to contract abdominals as well if coordination is there. •
💥 Repeat same side 2-3 more times. Avoid breaks. Work to increase muscular stamina & achieve fatigue through isometric reps. Repeat other side. •
👉🏽 Part 2-A) Low abs on back: Beats to second position. Beat inner thighs from turned out crossed 5th position. Best 1-2-3 and slow controlled open to second position. Use only inner thigh strength (not hip flexors) back to fifth up top. Move slow, if you need to. Reps vary by level. Do not over push as hip flexor injury may occur. (4 beats for beginners , 20 beats for adv. dancers... all else varies between)
👉🏽 Part 2-B) Hold flexed feet in second position a few inches higher than maximum flexibility. Pulse from inner thighs & rotate turn out from hamstrings. 8-16 times depending on experience. 👉🏽 Part 2-C) Continuous beats, lower legs, return. Keep spine grounded, 360 core engaged, & work lengthening from top of thighs & abs without compromising spine posture. Beginners / anyone with lower back/ hip flexor injuries, lower legs one inch in front of hips. If you have a strong core, lower 45 degrees. Dancers, feel free to take the whole series down a few inches off of the ground. - All: take 8 beats to lower, & 8 beats to return. Beat only from top of thigh. Avoid bending legs in parallel and forcing beats from internal twists at ankle or knee joints. People with less turn out will need to move in a more slow and methodical fashion in order to work towards straighter legs.
💥 Repeat part 2 ab series just 1 time and with caution - beginners. Repeat 3 times - intermediated. Advanced & strong dancers - repeat 5 times working on strength rather than speed. 💥💥💥
“Do know why you love SKULL CRUSHERS?
They are a tricep exercise performed in the middle of the range of the tricep’s muscle length. Compare this to the leg press. We all love that. Well, it’s a leg exercise performed in the middle range as well. —————————————————————
There’s a reason why we are so emotionally attached to the skull crusher. We get strong at it. It progresses fast. And, that’s fun. —————————————————————
The problem is, the alignment can really suck on that exercise. Especially if you are prone to use a fixed bar (like an EZ Bar or Barbell). And, many times DB’s don’t help with the problem. —————————————————————
This is why looking at exercises as tools is such a benefit. If your goal is to work the triceps in the mid range (and skull crushers make your elbows want to explode, like me), the beginning of the video is a great alternative. —————————————————————
The cables virtually never present issues with alignment if you are paying attention. As a bonus, they offer a variety of options to adjust mid set to extend the set (not quite so true for free weights). —————————————————————
Give this set a try as your last set of skull crushers. First begin in the bent over position with the same arm angle as me (this is similar to a skull crusher). Be sure you are below the cable line. Next, step back and stand tall with the same arm angle I show. Last, bend over and adjust the arm angle like I show to finish the set. —————————————————————
There are a lot of intricacies happening here to change the upper arm position and loading pattern. The main thing you need to do is watch, apply, and feel for yourself. It will make more sense with repetition.” @brycebahm
- #executionpro #redcon1#higheststateofreadiness#bodybuilding#fitness#powerlifting#strongman#crossfit#fitfam#supplements#workout#lift#workingout
This morning was day 6. First week in the books. Tomorrow I will rest with some light yoga! Stretching is good for the body. Today was rough. But I pushed through and felt so much better after. Making progress and improving my stamina for working out. Every day can make you better. #workoutfromhome#workoutselfie#workingout#fitmom#fitness#fitlifestyle
Only love gives us the taste of eternity.🖤 ~Jewish Proverb
1411211 April, 2019
Swipe for back workout from today & for @schmitty152 being extra in the 2nd vid🤣
1️⃣Lat pull downs
2️⃣Underhand pull downs (hold at bottom)
3️⃣Close grip pull downs
5️⃣Lying row (wide grip)
7️⃣(no video) Seated row (wide grip)
8️⃣(no video) rear delts
* Did 2 warmup sets of 15-20 reps & 3 working sets (heavy weight) of 8-10 reps for all exercises!
PS eating a quest bar warmed up in the microwave for 20 seconds is a game changer 👅😍👌🏼
218510 April, 2019
I had to steal your pic Chan 😂 I'm happy I got to see you guys and meet baby C. Miss you ladies 💓