Happy Friday! Both Oxnard and Moorpark will be open until 6PM. If you have any questions or need to make or reschedule an appointment, our automated answering services will be a available after hours. #PremierPhysicalTherapy#Oxnard#PhysicalTherapy ⠀⠀⠀⠀⠀⠀⠀
Moorpark ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍6591 Collins Drive, Suite E-8, Moorpark, CA 93021
☎️ (805) 517-0151 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖨 (805) 517-0231 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
📩 firstname.lastname@example.org ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Oxnard ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍1170 N. Ventura Road, Oxnard, CA 93012 ⠀⠀⠀⠀⠀⠀⠀⠀
☎️ (805) 604-9300 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🖨 (805) 988-2406 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Posted @withrepost • @mil_ru В рамках СКШУ «Гром-2019» прошла тренировка с силами и средствами наземной, морской и авиационной составляющей сил стратегического сдерживания. В ходе тренировки состоялись практические пуски баллистических и крылатых ракет
Корабли Северного флота и Каспийской флотилии произвели стрельбу крылатыми ракетыми «Калибр» из акваторий Баренцева и Каспийского морей, расчеты ОТРК «Искандер» выполнили пуски крылатых ракет на полигонах Южного и Восточного военных округов, а стратегические ракетоносцы Ту-95МС крылатыми ракетами воздушного базирования поразили наземные цели на полигонах Пембой и Кура в Республике Коми и на Камчатке.
The Grom 2019 strategic command and control exercise have checked upon the Russian Strategic Deterrence Forces' ground, naval and aviation assets. The training was supplemented by real ballistic and cruise missile launches
Thus, in the waters of the Sea of Barents and the Caspian Sea the Northern Fleet and Caspian Flotilla warships performed high-precision Kalibr cruise missile firing. Also, the Iskander system units have carried out cruise missile launches at the Southern and Eastern Military Districts' test sites, while Tu-95MS strategic bombers by launching air-based cruise missiles hit several land marks at Pemboy and Kura test sites in Komi Republic and Kamchatka.
Posted @withrepost • @mil_ru Кадры пуска баллистической ракеты «Синева» атомным ракетным подводным крейсером стратегического назначения «Карелия» в рамках СКШУ «Гром-2019» по полигону Кура
Footage of a Sineva ballistic missile launch toward Kura test site in Kamchatka as performed by Karelia SSBN within the Grom 2019 strategic command and control exercise
Chest & Arms Workout 👆 SAVE & SWIPE ⬅️
Love handles pissing you off?
In the first couple years of my fitness journey, nothing about my body pissed me off more than my love handles.
I would look in the mirror and cover them with my hands, just to visualize what I'd look like with a leaner, v-taper body.
I remember doing those side bends for months before I realized that training the obliques aren’t going to reduce my side abdominal fat.
Unfortunately for me and many other men, the lower and side belly fat are stubborn areas.
There are 3 major things I started to implement to lose my love handles:
✅ Lose weight by being in a calorie deficit (mostly nutrition 🥒)
✅ Eating a high protein diet every day
✅ Lifting weights to build your body overall
Notice I didn’t say do those damn side bends. Spot reduction is not going to happen!
If anything, those exercises make your sides bigger if they result in the oblique muscles getting bigger and pushing your sides out.
Why do they call them “love” handles anyway? 🤷♂️
🚨 Today is the FINAL day I’m announcing the 3 open coaching spots. If you want to lose 15-30 lbs and build a lean body in the next 16 weeks, DM me “COACH ME”. From there, we’ll discuss details of coaching and see if we’re a good fit.
Keeping fit doesn't have to be stressful. A simple swing is enough to keep your system running.
1 546 minutes ago
10 73446 minutes ago
This is my “grit face”. In class I talk about being proud of your “grit face”, not hiding it.
Usually about halfway through class I’ll see a shift. When one by one every person drops looking cute and only focus’ on getting it done! That’s when this face is on EVERY. Single. Person.
This applies outside of the gym though too.
If you have to put on your “grit face” when you know something needs to get done, then handle your business 💪🏻 Do whatever it takes to focus on maximizing your time and your effort.
Ouvi de 3 médicos que jamais voltaria a treinar novamente, devido à hérnia de disco. Pesava uns 100kg, na foto da esquerda. Sentava todo dia na beira da cama e tentava entender onde havia me colocado. Até que a coragem foi maior que o medo e as desculpas se tornaram em meios! O processo foi mais psicológico do que fisiológico... E não tem guerra pior do que contra si mesmo. Todo dia acordar e dar de cara com seu oponente, comer com ele, tomar banho com ele, trabalhar com ele, deitar com ele... É angustiante. Ninguém vai saber o quão difícil foi, pra que você saísse de onde estava. Derrotei muitos dos meus fantasmas e os que restarem, estão fracos e irão embora! Se tem uma coisa, dentre as tantas, que aprendi é que só você pode fazer, só você pode mudar, só você pode ir à luta. Jamais, em hipótese alguma, desista de você. E lembre sempre que todas as armas e forças se encontram em VOCÊ! Então LUTE. #pedrosenapersonal #desafieseulimite #exercises #saude #motivação #bodybuilding #nopainnogain #gym
7 691 hour ago
Before you lift, say this prayer, “Oh great and wise Gainz Gods, bless me today, with a safe and productive lifting session, which produces amazing Gainz and swollen muscles. Amen.” 💪🏽😂
One time, @johneric.smith told me that it took him a year to feel fine and another year to feel "normal" after his surgery. I figured he was just an old man and that since i was still young, I'd be able to do it in half the time. Per usual, he was right.🥺
Since back surgery, I haven't had a streak of consistent gains or time without injury for longer than a couple months.But now, it's been 11 months, and I've felt great.
I really stepped back and looked at my long-term goals, focused on my weak points, and made sure to have a freaking good time lifting again.💪 Funny how when you practice what you preach to your athletes and clients, it works out for you too😂
These numbers are faaar below my lifetime PRs, but they're a sign that I'm going in the right direction. This Strength block felt 🔥🔥 Goals for these past 12 weeks were crushed!
Goal: Squat 225x1 Actual: 225x5
Goal: DB Bench 100x1 Actual: 100x3
Goal: DL 275 x1 Actual: 315x1
The first few days this week I had about 4 hours of sleep each night so on Wednesday I did a 18 hour fast, strictly water, limited carbs, and I did a very low intensity workout. Wednesday night and last night I had pretty good sleep so I went back to my normal food intake and workout intensity yesterday and today. However I did want some of @eatkarmafarm delicious #glutenfreedesserts this morning. I had a blueberry muffin and part of a donut and brownie. That is a lot of carbs and fat at one time. I teach my clients think of food in terms of energy not calories. It is a scientific fact that 100 calories of broccoli and 100 calories of white bread will not give you the same amount of energy to perform work. The white bread will give you much more energy even though they have the same amount of calories. It’s important to consider that thermodynamics are not the same as bioenergetics here when I use the terms “calorie” “energy” “work” etc
This is why preworkouts have a large amount of fast digesting carbs instead of made out of broccoli and spinach. Take a moment and consider that alone. .
Now what makes carbs (like preworkout shakes) interesting is it gives you energy to burn for your workout. Most preworkouts also have caffeine as well and that plays a role too. But if you don’t use those fast digesting carbs like white flour, white sugar and some fruits immediately then they will store as fat depending on a lot of individual factors (a big one is genetics which is out of our control😪)
So what I do and what I tell my clients to do is to limit binging on those fast digesting carbs ESPECIALLY white flour and white sugar UNLESS you are about to workout with me 💪😎. .
Personally, I completely eliminate wheat and white sugar from my diet.
These desserts are gluten free but they contain a large amount of fat and sugar which gives you a lot of energy to perform work.
Remember if that energy is not used, it is stored as fat.
Swipe right to see some of the #exercises I did for my #workout today to use the energy from those delicious gluten free baked goods from @eatkarmafarm
0 21 hour ago
CORE STRENGTHENING EXERCISES @thestrengththerapist
• • • • • •
👉Today is all about anti rotation strength for the trunk. This is a category of movements that I like to utilize regularly with people to learn trunk tension, improve transfer of force from lower to upper body (and vice versa), and help to strengthen the musculature in the torso.
👍Here are 4 simple moves to try out and get stronger on anti rotation!
📌Tall Plank - 1 arm hold
📌DB RDL - 1 arm
📌TK Pallof Press
📌Extended Pallof Press
Edit - there is a duplicate slide of the same exercise
❗️Tag someone who you think could use this!
🎊These are not secret drills or techniques, just some options to help inspire people to move more and live a higher quality life.
☄️Want to learn more about this stuff?
- Check out my blog for longer format discussions
- Subscribe to my newsletter for updates on content and projects
- Head over to @citizenathletics1 for training content and learn how you can make the best fitness improvements possible
❗️This is not medical advice #TSTcore
Really glad my mom and I chose to go to @noodlescompany today for lunch after a college visit! They have options for everyone, whether you are vegan, vegetarian, gluten free, and they have a lot to choose from. Personally, I love zucchini noodles, so when I saw them on the menu, I knew that would be a good fit for me! They also have a new pasta made from cauliflower that looked good as well! The dish I got usually comes with chicken, but they were able to substitute that out for tofu, which was delicious by the way. Noodles and Company is a great “fast food” place for anyone wanting to eat healthy because of their selection of healthy options. They have many different protein options and many noodle bowls that will satisfy your cravings! The dish I got was a zucchini noodle pesto bowl, and overall, I would give it a solid 8.5/10! I would definitely order this again, and I just wish there was a location close to my house!
1 261 hour ago
• 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝗲𝗿𝗶𝗲𝘀 - 𝗜𝗻𝗰𝗹𝗶𝗻𝗲 𝗗𝘂𝗺𝗯𝗯𝗲𝗹𝗹 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀
As an assistance exercise the Incline Dumbbell Press is a great tool to build strength in the shoulders & upper chest whilst simultaneously developing any imbalances from its unilateral loading style👌🏻
The exercise itself has proven very effective as a multi-joint, #compound based movement predominantly used to promote muscle hypertrophy & improving strength as above💪🏻This is simply because the movement can be loaded heavy or loaded for high #volume in order for you to get the response your desire from your session🤓
In terms of its #benefit & crossover to performance there are number of elements that it can help develop:
▪️Develop #pressing Strength by manipulating the angles and loads of the lifts to correlate to your performance needs - this can particularly help powerlifters/strongmen improve their strength in the pressing movement pattern💯
▪️Help promote #core stability & #unilateral strength - improving muscular imbalances on each side of the upper body🙌🏻When relating this to athletic #performance core strength & #stability are critical components in every sport🔥
▪️Increase muscle mass & peak force in the upper chest & shoulders🏋🏻♂️In this element It relates to weightlifters and functional #fitness#athletes that require this component for a wide variety of #exercises such as #Barbell cycling & #gymnastic Movements .
With regards to prescriptions you must first consider what you’d like to achieve👉🏻If it’s shoulder/chest #strength then 2-5 sets of 2-6 reps @ a heavy percentage would be advised📲However, if you’re trying to promote #muscle#hypertrophy then loads ranging from 70-90% are stipulated in a lot of literature but more importantly the intensity of the rep using such things as tempo and eccentric loading are better suited🙏🏻
Let me know what you think of today’s post in the comments below - would love to hear your feedback😊
“Strength & Movement”
0 271 hour ago
Mit Power ins Wochenende...
Und das Kettlebell ist und bleibt für mich mit der genialsten Möglichkeiten... Wie startet ihr ins Wochenende?
Danke für eure Motivation, Inspiration und Unterstützung!
Tag a friend & encourage them to try this Cardio 💦+ Core workout! 🔥You’re also going to feel it in your legs & glutes!🍑 It’s week1 of our #FallChallenge in the club @HollywoodTrainerClub www.TheHollywoodTrainerClub.com & it’s never too late to join us! Our club has over 500+ Visual #StreamingWorkouts with modifications & options for beginners to advanced that you can play on your phone 📱 laptop 💻 or cast to your TV 📺 so login click on #Exercise then #VirtualGym press play ▶️ & get moving! The club also has a #CommunityWall for support and over 150+ #HealthyRecipes and organized weekly #MealPlans to help you with meal prep! ❤️💪💯💦🔥Tomorrow’s workout is #LowerBodyBlast one of my faves! Just login & join, click on #Exercise then #VirtualGym for all of our streaming workouts for this challenge and so much more! ❤️ Give this #Bonus Cardio+Core Workout a try! 🔥🔥🔥🔥🔥🔥 1. Run/Walk or Jog at a Warm-up Pace for 5min
2. Do 5-10 run/sprint intervals for 30sec at a pace you can control with good form & technique. 1-2min Walk or Jog to recover
3. Medicine Ball Side Shuffles
4. Med Ball 180 Squat Jacks
5. Med Ball Plank Tucks
6. Med Ball Alt Knee Tucks
7. Russian Twist
8. Toe Touches
9. Keep a Positive Attitude & Crush the day!
Med Ball Exercises 10-15reps, 2-3sets! ❤️💪 (Song #PopThat French Montana 🎶❤️ #WorkoutMotivation#Treadmill#MedicineBall#CoreChallenge#FallChallenge#PositiveEnergy
134 5,20017 October, 2019
SETBACKS AND FAILURES ARE OK! #mentalhealthday .
Success is amazing. When we are in a winning streak and we are doing great for a long period of time and we kill it goal by goal, we get a high and it feels like nothing can stop us. Until one day you wake up and you fail, you get stuck in a rut, or you just stop progressing as fast. It feels like you partied for days and then you got the worst hangover of your life. I’m here to tell you that ITS OK! Life happens, circumstances change, and sometimes we fail. During the most trying times of your life, you must focus on the positive points. You focus on the times you overcame the worst moments, the times you succeeded, how far you’ve come and how far you are willing to go. Remember where you started your journey and why you started in the first place. Remember that nothing comes without mistakes and nothing comes without failure. The most successful people in the world got there through failures of their own, the difference is that they learned to accept their failures and used them as a tool. They learned from their failures, their mistakes, and let them manifest into something amazing. So I’m here to tell you that it is perfectly fine to make mistakes and it is even more ok to fail. As long as you wake up the next day and keep moving. Because if you don’t keep moving, life will go on and you don’t. You’ll stay stuck where you are. Don’t let that happen. No matter how hard things get, no matter what life throws at you, you do what you have to do to succeed! Every single one of us is born with the capacity to achieve greatness, it’s up to you to bring it out of you! So get up, go be a beast, and don’t let anything stop you! .
HOW TO STAY MOTIVATED AS A BEGINNER
So, a lot of beginners are really excited the first week of working out but as they go on, they start to lose that motivation because they either get too sore, it starts getting too hard, they constantly feel tired, or forget why they started in the first place. I have been there and I have felt all of those things! When I first started, I got so tired I quit. But then, the next day, I woke up and remembered why I started working out in the first place! And then, every day from that point forward, I always pictured why I started so that I never got off track! If this doesn’t work for you, find someone who will hold you accountable! Either a workout buddy that you commit to working out with or just someone who will make you workout like a trainer. Another great way to stay motivated it to set small and different workout goals everyday and work to accomplishing those goals! This will allow you to look forward to the next goal you set and so on! There are tons of little things you can do to stay motivated, but if nothing works (and sometimes it doesn’t work), I just GET UP AND MOVE without thinking! The more you think the more you start thinking about how tired you’ll be or how you’ll be sore and in pain or how you could just sit on the couch and relax. But if you just stop thinking, get up, and just either go to the gym or just start working out at home without a second thought, you’re already in the motion! And once you’re doing it, there’s no reason to stop until you’re done! HAPPY MONDAY! .