Tried a new cardio blast class this morning at the new gym, that had me literally cussing the word MF, in my head! I have never screamed cuss words in my mind before while doing a cardio class! I literally felt sick to my stomach, but it's exactly what I needed! The instructor exhausted us all hour then had us push through the last 20 minutes by making us do the exercises that we felt were the most challenging over and over again. I wanted to pick an easier exercise, but the only exercise that I could mentally remember was my most challengimg exercises! So when she said go, I was stuck doing those and I gave them everything I had. All I have to say if holy crap I love trying new classes and seeing exactly what my body is made of! Afterwards, I still did my arms and some low key squats on this machine and additional donkey kicks. I will have to say, today was a great day!!! •
WHAT EXERCISES DID YOU GUYS GET DONE TODAY? •
#wintheday#everysingleday#pushthrough#giveit100 % #100 -0 #fitnessforlife#healthylifestyles#cardio#cardioblast#burpeesfordays#gymstories#instafit#fitspo#1stPhorm#Legionnairelife#duespaid
Team #getchasweaton 💦 Getcha Head “Start” for the weekend. Another Flash Back Friday classic workout with @reeseguevarra 🎥: @verlagcrescendo **************************
Starts and reaction training drills! **************************
🗣Ready Set 🏃🏻♀️💨 🗣Go!
Frustrated with having small arms? 💪
Tap up on my bio link for a FREE report on what to eat for maximum gainz. ☝️
Here is some dumbbell arnold press from today’s shoulder workout. Wasn’t able to go as heavy as usual because I did some barbell and machine shoulder press before this. Just trying to focus on my form and not rushing the movement.
Guess what I did for warm ups before my chest day today? I went ahead and benched the bar! Then I added a little more weight and benched the bar again! I made sure I didn’t feel any tightness in my shoulders or any other part of my body that’s involved with benching. This right here is a form of dynamic stretching and it is a great way to start off any gym day. Often times, I hear people preaching about doing copious amounts of static stretching before their workouts to really loosen up the muscles. Static stretching is when you lengthen a muscle till you feel a stretching sensation and then hold it there. Now, I’m going to go against what you traditionally hear and tell you not to listen to all that noise. •
Did you know there are actually no clinical studies that support the claim of static stretching before a workout being beneficial to preventing injuries during that bout of exercise. In fact, in most cases it actually hinders performance and makes you lift less then what you normally would. Now at this point, you’re either thinking one of two things.
1. I already knew this and why is this man always preaching so much?
2. This man doesn’t know what he’s talking about. I’ve seen on so many fitness pages and various websites preaching the benefits of long periods of stretching before working out. •
For the the first point, all I can say is I’m just out here trying to help the youth. I’m sorry, I talk a lot sometimes. To the second claim, all I have to say is a lot of people run out of original ideas so they just regurgitate what they hear in a different fashion doing no actual research themselves. Static stretching has it’s time and place. Mainly after a workout or later in the day when you are recovered. Since flexibility is achieved over time and you can’t improve flexibility through just one 15 minute bout of stretching. Plan a time for stretching when it doesn’t interfere with your gym workout and more importantly your gains people!!!! If you’re trying to warm up before an actual workout, stick to dynamic stretching. Which is essentially doing the workout only with lighter weight to make sure your bodies not feeling off.
Real truth moment coming up:
I filmed this move a couple times from different angles.
Form is key.
Absolute key!! But having the right form shows my belly roll. 🤷🏼♀️. I haven’t gotten the vacation weight and honestly the end of last year I slacked on my portion sizes and ate a lot of ‘goodies’. As I made this video collage the belly roll was all I could see.
The mean girl is talking
🤥 “lean forward so your belly roll doesn’t show”
😡My response: “Quiet mean girl! My form is more important.” 🤥 “nobody is studying your form. They’re laughing at you because you’re a fitness coach and you have belly rolls”
😡My response: “Quiet mean girl! People aren’t staring at my belly” .. well now they might be because I’m pointing it out 🤷🏼♀️ 🤥 “remember in class this morning when you told people to pull their hands past their hips so they feel it in their oblique? They didn’t listen - they were all staring and secretly laughing at your belly roll”
😡My response: “Quiet mean girl! The ladies in class were focusing on learning the moves and appreciate the extra cues I gave so they were getting the most out of their workout possible.” Oh that Mean Girl in my head!! 😡😡😡 Honestly I think she’ll always be there.
But I’m learning how to deal with her.
I’m learning how to quiet her down. 🤫
This is one way: By publicly posting this on my social media I think it takes away her power.
Because I’m not hiding.
I’m TIRED of hiding.
I’m TIRED of being held back.
I’m TIRED of being held back by the Mean Girl in my head.
I heard this once on a podcast: “The world is waiting for your imperfect voice vs your perfect silence.” Whoa.
Read that again: “The world is waiting for your imperfect voice vs your perfect silence.” What are you staying quiet about that should be said and shared?
Who can you inspire by stepping out and speaking your truth?
Who can you help have a better life?
Who can you show how to make this a lifestyle. Where the #1 thing is working on our health: physically and mentally.
Be stronger physically.
Be stronger mentally.
And honestly the mental transformation is bigger for me than the physical one.
Impressive change 😍 Don't you think? This makes me so proud! 👍
💪 Follow @Ap.health.fitness for the best fitness & health content!
👇 tag - comment - share to support!
💥 Turn On Post Notifications to never miss a post! ••• ↗️
📷 All rights and credits reserved to the respective owner(s) // DM for credits
INSPIRE, INFLUENCE, CHANGE 💪. See the full video and workout below 👇 from @tholt21 #welivethis#mpnation
➡️ 3 sets of every exercise. First set is 12 reps. Increase weight for second set and do 10 reps. Increase weight for third set and do 8 reps
✅Preacher curl - 3 sets of 12-10-8
✅French press- 3 sets of 12-10-8
✅DB Hammer curl- 3 sets of 12-10-8
✅DB tricep kickback 3 sets of 12-10-8
✅Barbell curl - 3 sets of 12-10-8
✅Bench dips - 3 sets of 12-10-8
Flying into Friday with
. ✨Eka Pada Bakasana✨ (one-legged crane pose) while little one naps 👼 😴 .
After a long week of training, I love to decompress with yoga and lengthen my muscles while improving flexibility and mobility.
In addition to foam rolling (usually done leg days of training) and monthly massages which targets and relieves tension built up in the mayofascial layer of the body, I love to do yoga because it combines static stretching with dynamic, moving stretches as well as incorporating movement and strength
I have a very short attention span with many things (stretching being one of them) and I love the constant movement in a good vinyasa class.
✖ #FlashbackFriday .. ✖ ..To attending the first event of 2018 with some of my favorite people ✨
@theproteinbakeryltd Launch hosted by @ledigo_pr was a strong way to start to 2018 💪 & yes that is wall of PROTEIN DOHNUTS behind us 🍩💁🏼 You know you wanna find out more about those badboys - Link's in the bio 😘