Who’s up for a challenge today?!?! I love a good challenge so why not spice up this rainy day?! I challenge you to give this 10 minute ab workout a try! Once completing this workout drop an emoji or comment on how you felt afterwards! And don’t forget to bookmark this workout to save for later! Also please SHARE and/or tag someone who would like this workout too!! Sharing is caring!
How high can you pull-up?
I find explosive pull-ups the number one element to train if you want to get your first clean muscle-up. The higher you can get with your pull-up the easier the transition to pushing part of the muscle-up is going to be. And if you'll get enough explosive power then you can pull all the way up and completely skip the pushing part same like on the video. That's also called #terroristpullup
Have you ever heard about "the rules" of how many consecutive pull-ups you need to be able to do before having enough strength for your first muscle-up? If yes then forget about it and go for some explosiveness in your pulling traing or you will never get it, trust me! 🤞
1 040 seconds ago
LENNY & LARRY CREME COOKIES!
These things are AMAZING! We just got them in this afternoon, and they're already a hit with the team.
Attention ladies who want to build a SMOKIN’ hot bod, get crazy strong, and build unshakable confidence for the summah😎☀️🏝
I am now accepting 1-1 COMMITTED clients who want the accountability, direction, and support they need to accelerate their results, cut through the BS and build their dream bodies.
I’m not looking for women who “kinda want it.”
I’m looking for women have the WHATEVER IT TAKES mentality to reach their goals.👊🏽
📩If you’re ready to commit to your goals, shoot me a DM right now with an “I’m in” and let’s chat about your goals!!
▪️(3x6) barbell hip thrusts
▪️(3x10) (feet forward) smith machine squats
▪️(3x15) smith machine donkey kicks
▪️(3x10) barbell good mornings
▪️(3x12) db step ups
▪️(3x20) lying hamstring curl
Wearing Luxora leggings & Columbia long sleeve in “plum”
🔜AVAILABLE FEB 28
How to perform a thoracic opener in a lunge position:
Equipment needed: none.
The goal of this exercise is to improve your thoracic rotation and to stretch your hip flexors.
1. Starting in a standing position, take a large step forwarding into a lunge. Keep your back leg as straight as tolerable;
2. While maintaining a straight back, lean forward, and place both hands on the inside of your feet;
3. Take one arm, and slowly guide your hands towards the ceiling while rotating your torso. Have your head follow your hand through the rotation;
4. Repeat with the other hand, and alternate this for 3 repetitions with each arm. Then, change legs, and repeat.
Why I felt the need to stop working with high-level athletes…🤔
Working with people with audacious goals is awesome. You get to push people past what they think they’re capable of. You know they’re more dedicated to their goals than 99% of people. And it pushes me as a coach to get better and better and better
But, to be honest, working with women who just want to learn how to take control of their health/fitness and be around longer for their families has been far more fulfilling to me
And there are a few reasons I decided to make that shift
1️⃣ There’s people far better than me at coaching high-level athletes and I’m not too full of myself to admit that.
2️⃣ I realized I’m far better at taking people from 0 to 1 (Ie. a sedentary 30+ year old women—>an amazingly fit mom) than I was at taking somebody from a 4hr marathon to qualifying for Boston.
3️⃣ When you’re around fitness stuff long enough you notice that’s there a huge need for people that can take the complex concepts and pass that on to clients via a simplified and actionable plan. I like being that person
4️⃣ There’s waaaaaay to many people out there selling snake oil to people who don’t know they’re being taken advantage of. I’ve seen dozens of people invest thousands of dollars to work with people who plug their clients height and weight into an online calculator, throw some numbers at them, and send them on their way. In all of these cases, it’s pathetic and unprofessional… a lot of times it’s flat out illegal
Just trying to be one of the “good guys” and help a few people along the way ;)
Took some inspiration from @rachelalexandraafit and did her leg day warm up routine and honestly it worked so well😍🤯🍑 then did my usual glutes and hammies split. So here’s a few clips, and the full workout is below⤵️⤵️
1. Sumo Squats: 12-15x5
2. Curtsy lunges X good-mornings: 10x4
3. Barbell hip thrust: 10-12x5
4. Standing calf raise: 10-12x4
5. Back extension: 12-15x4
Finished my session off with 30 mins in the sauna🥵🥵🥵
1 43 minutes ago
Why I'm such an advocate of Weight Training for building a body you LOVE over HIIT Classes and excessive Cardio... 💪🏽
On the surface, excessive cardio, HIIT workouts and Bootcamps look like the go to modality for fat loss...
"You burn miles more calories doing HIIT than you do weights"
I see it all the time. People taking pictures of their FitBit showing how many calories they've burned 😅
It's true. Generally speaking you do burn more calories per hour doing cardio vs weights.
The issue here which people miss, is that, that's as far as it extends - for that hour.
Weight training helps you recruit muscle.
When you recruit lean tissue, you become more themogenic, your body becomes a furness for fuel in the form of carbs and your metabolism levels up significantly...
This last's longer than an hour 🙃
Weight training builds a platform for sustainable fat loss where as excessive cardio sets you up for disappointment...
This is why spells of HIIT and Met Con are beneficial but 100% should not be the main modality 👊🏽
Yes you'll experience fat loss initially but it won't be long before you hit a wall and those gruelling hours of HIIT and Circuits soon become more difficult to face..
Besides being fun, boxing has many benefits. These include fat loss, muscle gain, ligament & bone strengthening, stress relief as well as enhanced confidence and self-esteem. You’ll also experience improved heart health, coordination, strength, and power. Be sure to give one of our Box Fit classes a go! Mondays at 6:00am, Tuesdays at 6:45am and Saturdays at 8:00am! #gym707rozelle
Positive thinking. It reduces stress and can improve your health.
Try not worrying about things you can't control. Make a to-do list to get a clear mind and celebrate every tiny victory.
Hook up with @anemonamarialup ❤
Stressed because you feel low energy/strength and maybe lacking (that drive from low testosterone) for the fellas!? •
Well then you will appreciate the explosive yet graceful (M)ovement of the “squat to clean” for your #mondaymove ”
Now remember this is a progressions from the bottom loaded squat and even further from the body weight squat.
DISCLAIMER! Until you’ve executed the prior movements with the appropriate technique and form.
✅Wide stance to open hips for a deep squat
✅Keep a long, tall spine, only slightly angled ✅Drive through the heels to generate upward force
✅Catch kettlebell at the bottom of the handle, near the bell
✅increases power and strength
✅ slight hand-eye coordination development ✅improves testosterone production
If you love this and want to learn how to build up to this or go beyond. Join my next “Case Study group “ of my Pain to Power program. Start date is next Monday March 2nd & only 5 spots are available so act fast. Comment 👇 “Case Study” to apply
Sapete qual è il mio modo per affrontare i giorni difficili o le cose che non posso risolvere? Concentrami su quelle che posso gestire, un passo alla volta, che mi permettano di allentare la pressione.
Stamattina per prima cosa ho caricato i miei allenamenti sul mio Garmin. Un passettino, un allenamento, un sorriso alla volta.
. @garminitaly .
14 1,37112 hours ago
Imagine if a Twix Bar & a Snickers bar had a vegan, gluten free baby… 😍 This is my favorite recipe I have ever made to date… get it? date? because I used California dates (ha ha ha) but seriously this 6 ingredient dessert is TOO good it’s not funny. This was my first time using California dates as a natural sweetener and i’m obsessed. Honestly, dates used to intimiDATE me (lmao) but i’m officially a huge fan. I especially love that using California dates adds fiber, nutrients, and antioxidants to the recipe, too!
Ingredients 👉🏻 Base Layer: 1 1/2 cups of oatmeal flour, 1/4 cup water, 1/3 cup cashews, 1/4 cup dates. “Caramel" Layer: 1 cup dates, 1/2 cup peanut butter (melted), 1/3 cup maple syrup, 1/4 cup water to help it blend, and 1/3 cup peanuts (to fold in). Chocolate Layer: any chocolate will do (vegan chocolate makes the whole dessert vegan)
Instructions 👉🏻1) Line a 8x8 pan with parchment paper. 2) Add the base layer ingredients to a food processor or blender and pulse until combined. 3) Press evenly into the bottom of the pan & put in the freezer while you make the other layers. 4) Blend “Caramel” Layer ingredients EXCEPT the peanuts. 5) Once blended, fold in the peanuts. 6) Spread evenly onto the frozen base layer, put back in freezer. 6) Melt chocolate on stove or in microwave, can use coconut oil to help. 7) Spread evenly on the other two layers. 8) Freeze for an hour or two. 9) Cut and enjoy!! #DatesAreGreat#CaliforniaDates#Sponsor