#strengthtraining

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Now guys I wanna tell you something which took me a long time to understand and this will be a quick one today as I wanna get out in the sunshine! ABS ARE MADE IN THE KITCHEN! guys I promise you if you are exercising but still drinking 10 cans of coke a day your not gonna see those bad boys. If your working hard but eating no abusing carbs you aren’t going to see them! It’s all about balance and eating healthy 
#abs #absaremadeinthekitchen #food #healthyeating #gym #gyminspiration #bodybuilding #workoutroutine #workoutmotivations #fitnessgirl #strongnotskinny #fitness #girlwholift #lifting #strengthtraining #routine #feelgood #loveyourbody #fitnessmodel

Now guys I wanna tell you something which took me a long time to understand and this will be a quick one today as I wanna get out in the sunshine! ABS ARE MADE IN THE KITCHEN! guys I promise you if you are exercising but still drinking 10 cans of coke a day your not gonna see those bad boys. If your working hard but eating no abusing carbs you aren’t going to see them! It’s all about balance and eating healthy
#abs #absaremadeinthekitchen #food #healthyeating #gym #gyminspiration #bodybuilding #workoutroutine #workoutmotivations #fitnessgirl #strongnotskinny #fitness #girlwholift #lifting #strengthtraining #routine #feelgood #loveyourbody #fitnessmodel

What I think I look like filming workouts vs. what I actually look like. 😂🥴 #formanorderlyqueue

What I think I look like filming workouts vs. what I actually look like. 😂🥴 #formanorderlyqueue

Yayyyyyy, welcome to #strengthforspring ...day 1! 😁☀️ For our first day we are picking something for core strength! And one of my favorite things is boat. For some movement, I like to alternate between here and low boat. 😊 I tried to record a video for you guys, but my camera phone kept shutting off, falling to the side, etc. 😂 I’ll look back and see if I got a usable clip and put it in my stories if so, lol. So excited to focus on strength, because I am admittedly biased toward strength work!😁😊💪🏻
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Hosts: @bentley.likethecar @yogi.bree @emilymariecarson @monica.b.wilson @kelleyapril .
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Sponsors: @aloyoga @alomoves .
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#navasana #boat #boatpose #coreworkout #corestrength #yogini #yogisofinstagram #yogalove #yogafit #yogastrong #igyogafam #igyogacommunity #instayoga #yogaeveryday #yogatime #myyogalife #strengthtraining #mondaymotivation #yogaathome #stayhome #aloyogachallenge #yogagram

Yayyyyyy, welcome to #strengthforspring ...day 1! 😁☀️ For our first day we are picking something for core strength! And one of my favorite things is boat. For some movement, I like to alternate between here and low boat. 😊 I tried to record a video for you guys, but my camera phone kept shutting off, falling to the side, etc. 😂 I’ll look back and see if I got a usable clip and put it in my stories if so, lol. So excited to focus on strength, because I am admittedly biased toward strength work!😁😊💪🏻
.
.
Hosts: @bentley.likethecar @yogi.bree @emilymariecarson @monica.b.wilson @kelleyapril .
.
Sponsors: @aloyoga @alomoves .
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.
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#navasana #boat #boatpose #coreworkout #corestrength #yogini #yogisofinstagram #yogalove #yogafit #yogastrong #igyogafam #igyogacommunity #instayoga #yogaeveryday #yogatime #myyogalife #strengthtraining #mondaymotivation #yogaathome #stayhome #aloyogachallenge #yogagram

She is a thriver and not a survivor. She is happy first, she is grateful first. Everyday all day long. She is happy just to breath, she is happy for the opportunity to be here and that resonates with everything around her. 
If you want a new life, all you need is to be happy and to be grateful first. It might take sometime but you will have everything that you want. 
#grateful #gratefulheart #happy #gratitude

She is a thriver and not a survivor. She is happy first, she is grateful first. Everyday all day long. She is happy just to breath, she is happy for the opportunity to be here and that resonates with everything around her.
If you want a new life, all you need is to be happy and to be grateful first. It might take sometime but you will have everything that you want.
#grateful #gratefulheart #happy #gratitude

15 minute workout 
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You can do this one anywhere in the world. All you need is a pair of dumbbells. If you don’t have dumbbells then use what you have. These workouts are for anyone that wants a short workout during this quarantine time. 
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If you have any questions about the workout, please let me know. I want to help you as much as I can. 
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#bustostraining #abilene #abilenetx #workout

15 minute workout
_
You can do this one anywhere in the world. All you need is a pair of dumbbells. If you don’t have dumbbells then use what you have. These workouts are for anyone that wants a short workout during this quarantine time.
_
If you have any questions about the workout, please let me know. I want to help you as much as I can.
_
#bustostraining #abilene #abilenetx #workout

✨NEW ✨ 𝟕-𝐃𝐚𝐲 𝗪𝐞𝐞𝐤𝐥𝐲 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 𝐏𝐥𝐚𝐧 for THIS WEEK, April 6th - April 12th!

As always, my goal with these workout plans is that you make them work for YOU. This is just a starting point -- swap out the workouts to fit your goals, and add rest days as needed!
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An email with clickable links will go out to my email list tomorrow morning, bright and early! Head to the blog to get signed up (click the link in profile ☝)!
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MONDAY: 30-Minute Leg Day Strength Workout

TUESDAY: 30-Minute Upper Body HIIT Workout (NEW) 
WEDNESDAY: Rest Day OR 15-Minute Power Yoga

THURSDAY:  30-Minute Full Body HIIT Workout

FRIDAY: 30-Minute Power Barre Workout

SATURDAY: Best Full Body Workout in 20 Minute (NEW) 
SUNDAY Rest Day
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*This week I'm sharing week 2 of my FULL LENGTH VIDEO 30-Day Workout Plan -- modified to include some new workouts on the blog! ☝⁣⁣
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https://www.nourishmovelove.com/subscribe
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#workoutideas #workoutplan #workoutchallenge #workoutcalendar #workoutroutine #weeklyworkouts #dumbbellworkouts #strengthtraining #HIIT #HIITTraining #workoutplan #atlantahomeworkouts #athomeworkout #fitpregnancy #pregnancyworkouts #nourishmovelove #workoutroutine⁣⁣⁣
#workoutmotivation

✨NEW ✨ 𝟕-𝐃𝐚𝐲 𝗪𝐞𝐞𝐤𝐥𝐲 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 𝐏𝐥𝐚𝐧 for THIS WEEK, April 6th - April 12th!

As always, my goal with these workout plans is that you make them work for YOU. This is just a starting point -- swap out the workouts to fit your goals, and add rest days as needed!
————————————————————————— ⁣⁣⁣⁣⁣
An email with clickable links will go out to my email list tomorrow morning, bright and early! Head to the blog to get signed up (click the link in profile ☝)!
————————————————————————— ⁣⁣⁣⁣⁣
MONDAY: 30-Minute Leg Day Strength Workout

TUESDAY: 30-Minute Upper Body HIIT Workout (NEW)
WEDNESDAY: Rest Day OR 15-Minute Power Yoga

THURSDAY:  30-Minute Full Body HIIT Workout

FRIDAY: 30-Minute Power Barre Workout

SATURDAY: Best Full Body Workout in 20 Minute (NEW)
SUNDAY Rest Day
⁣⁣—————————————————————————⁣⁣⁣⁣⁣
*This week I'm sharing week 2 of my FULL LENGTH VIDEO 30-Day Workout Plan -- modified to include some new workouts on the blog! ☝⁣⁣
—————————————————————————⁣⁣⁣⁣⁣
https://www.nourishmovelove.com/subscribe
.⁣⁣⁣
.⁣⁣⁣
.⁣⁣⁣
.⁣⁣⁣
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#workoutideas #workoutplan #workoutchallenge #workoutcalendar #workoutroutine #weeklyworkouts #dumbbellworkouts #strengthtraining #HIIT #HIITTraining #workoutplan #atlantahomeworkouts #athomeworkout #fitpregnancy #pregnancyworkouts #nourishmovelove #workoutroutine ⁣⁣⁣
#workoutmotivation

Whose joining me this week for another IG live workout? 🙋🏽‍♀️ During these times, it’s really important to #staysafe #athome . We also need to be mindful of our health because we know the healthier you are, the better your chances are of fighting off this #coronavid19 
Plan for this Wednesday evening and Saturday morning to join @its_curvfitness for another great workout 
It’s just so amazing that I can contribute to your #fitnessjourney 
Thank you everyone for allowing me to be a blessing to others 🙏🏾❤️

Whose joining me this week for another IG live workout? 🙋🏽‍♀️ During these times, it’s really important to #staysafe #athome . We also need to be mindful of our health because we know the healthier you are, the better your chances are of fighting off this #coronavid19
Plan for this Wednesday evening and Saturday morning to join @its_curvfitness for another great workout
It’s just so amazing that I can contribute to your #fitnessjourney
Thank you everyone for allowing me to be a blessing to others 🙏🏾❤️

transformation tuesday💚
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I was hoping to be in Cuba when I took comparison pictures but I’m proud either way
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a year ago, I never thought I’d be where I am today. I never want to go back there🙅🏼‍♀️ my strength, not only physically but mentally, has skyrocketed and that feeling is almost too good to be true. I’m looking forward to my future plans/goals 💪🏼
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#transformationtuesday #ygk #canadian #motivation #fitlife #fitness #journey #strength #strengthtraining #weightlifting #bodybuilding #strong #gymlife #muscle #train #lift #happy

transformation tuesday💚
——
I was hoping to be in Cuba when I took comparison pictures but I’m proud either way
——
a year ago, I never thought I’d be where I am today. I never want to go back there🙅🏼‍♀️ my strength, not only physically but mentally, has skyrocketed and that feeling is almost too good to be true. I’m looking forward to my future plans/goals 💪🏼




#transformationtuesday #ygk #canadian #motivation #fitlife #fitness #journey #strength #strengthtraining #weightlifting #bodybuilding #strong #gymlife #muscle #train #lift #happy

Most Recent

Biking has been the best way to pass time!! Today my sis and I went 17.4 miles, which is the longest either of us have ever gone. We’re almost to the 24.8 triathlon mark🤗  The double bike also makes a lot of people laugh and smile on the trail which is great! I think it’s our 3rd or 4th time riding the double bike long distance. We’re gonna get to the goal by the end of quarantine😂 
#gymshark #gymsharkwomen #gymsharktrain #strengthtraining #bikelife #bikersofinstagram #bikingworld #fit #fitnessmotivation #coronaworkout #healthylifestyle #doublebike #quarantinefitness

Biking has been the best way to pass time!! Today my sis and I went 17.4 miles, which is the longest either of us have ever gone. We’re almost to the 24.8 triathlon mark🤗 The double bike also makes a lot of people laugh and smile on the trail which is great! I think it’s our 3rd or 4th time riding the double bike long distance. We’re gonna get to the goal by the end of quarantine😂
#gymshark #gymsharkwomen #gymsharktrain #strengthtraining #bikelife #bikersofinstagram #bikingworld #fit #fitnessmotivation #coronaworkout #healthylifestyle #doublebike #quarantinefitness

🔹Challenge #1🔹
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800m (half a mile) run for time! I want to see who has some of the fastest 800m times.
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You’ll have until Sunday afternoon to enter your times through our Instagram story starting tomorrow! Lets see who’s been working and who’s been slacking, get off the couch and lets get to work!
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1. Mark out a half mile or have someone help you. This should be done off a treadmill and outside if possible 
2. Time yourself/ or having a designated timer cheer you on and run with you!
3. Run your heart out... it’s a CHALLENGE 
4. Drop your times through our IG story that’ll be available Wednesday-Sunday to see who goes out on top
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Have a friend you want to beat? Tag them and challenge them... challenging COACHES aren’t off limits, just don’t be mad when we smoke you😉. Good luck! TEETH OUT, BE THE AGGRESSOR.
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#seasidestrong #fitness #strengthandconditioning #strengthtraining #challenge

🔹Challenge #1 🔹
-
800m (half a mile) run for time! I want to see who has some of the fastest 800m times.
-
You’ll have until Sunday afternoon to enter your times through our Instagram story starting tomorrow! Lets see who’s been working and who’s been slacking, get off the couch and lets get to work!
-
1. Mark out a half mile or have someone help you. This should be done off a treadmill and outside if possible
2. Time yourself/ or having a designated timer cheer you on and run with you!
3. Run your heart out... it’s a CHALLENGE
4. Drop your times through our IG story that’ll be available Wednesday-Sunday to see who goes out on top
-
-
Have a friend you want to beat? Tag them and challenge them... challenging COACHES aren’t off limits, just don’t be mad when we smoke you😉. Good luck! TEETH OUT, BE THE AGGRESSOR.
-
#seasidestrong #fitness #strengthandconditioning #strengthtraining #challenge

At the moment Exercise is as much for your Mental Well Being as Physical 👍 Don’t neglect it 💪💪💪

At the moment Exercise is as much for your Mental Well Being as Physical 👍 Don’t neglect it 💪💪💪

Miserable dead lift session followed by some pretty decent stonework.

Miserable dead lift session followed by some pretty decent stonework.

First Euro Pinch training in a long time; worked up to a full lift on 236lbs and a partial here at 241lbs. Then plate pinching did a three finger lift with 20kg/25kg plates and then finished with about 10 lifts on 2x25kg including at triple here. One helluva pinch day I’d say. 
#grip #armwrestling #worldarmwrestling #gripsport #griptraining #gripendurance #getagrip #💪🏼 #strengthtraining #powerlifting #bigpinchin #platepinching #europinchdevice #got99problemsbutaweakgripaintone #ArmAssassinStrengthShop

First Euro Pinch training in a long time; worked up to a full lift on 236lbs and a partial here at 241lbs. Then plate pinching did a three finger lift with 20kg/25kg plates and then finished with about 10 lifts on 2x25kg including at triple here. One helluva pinch day I’d say.
#grip #armwrestling #worldarmwrestling #gripsport #griptraining #gripendurance #getagrip #💪🏼 #strengthtraining #powerlifting #bigpinchin #platepinching #europinchdevice #got99problemsbutaweakgripaintone #ArmAssassinStrengthShop

Final set of neutral grip pull-ups. These are difficult at my bodyweight but I'm getting better considering bodyweight isn't something I do a lot of work on.

#gym #lifting #progress #transformation #fitness #mass #strength #strengthtraining #bulk #bulking #hypertrophy #gains #gainz #muscle #powerlifting #bodybuilding #chest #powerbuilding #shoulders #traps #arms #biceps #getbig #triceps #swole #calisthenics #teamforneverlean #pullups

Final set of neutral grip pull-ups. These are difficult at my bodyweight but I'm getting better considering bodyweight isn't something I do a lot of work on.

#gym #lifting #progress #transformation #fitness #mass #strength #strengthtraining #bulk #bulking #hypertrophy #gains #gainz #muscle #powerlifting #bodybuilding #chest #powerbuilding #shoulders #traps #arms #biceps #getbig #triceps #swole #calisthenics #teamforneverlean #pullups

45-Minute live workout with Dennis Dunphy featuring joint mobilization, strength training, and deep fascial stretching.

Live class # 8 filmed at 9am on Tuesday, April 7th, 2020 from our gym in San Jose, California.

More live workouts every Tuesday, Thursday, and Saturday at 9am PST on Instagram.

#athomeworkouts #stickmobility #movementmadebetter #fitnessclass #mobilityexercises #movementismedicine #strengthtraining #stayhome #jointmobility #trainsmarter #stayhomechallenge #mobilityspecialist #fascialstretchtherapy #mobilitytraining #movementtraining #functionaltraining #mobilitywork #thoracicmobility #movewellmoveoften #movewell #ninjatraining #stickmobilitycoach

45-Minute live workout with Dennis Dunphy featuring joint mobilization, strength training, and deep fascial stretching.

Live class # 8 filmed at 9am on Tuesday, April 7th, 2020 from our gym in San Jose, California.

More live workouts every Tuesday, Thursday, and Saturday at 9am PST on Instagram.

#athomeworkouts #stickmobility #movementmadebetter #fitnessclass #mobilityexercises #movementismedicine #strengthtraining #stayhome #jointmobility #trainsmarter #stayhomechallenge #mobilityspecialist #fascialstretchtherapy #mobilitytraining #movementtraining #functionaltraining #mobilitywork #thoracicmobility #movewellmoveoften #movewell #ninjatraining #stickmobilitycoach

Let’s be honest. The world couldn’t handle 2 of me 🤙🏻🖤
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On another note.. I will pay someone to get “bored in the house” out of my head #sendhelp 😭😭😭
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#selfie #takeupspace #tuesdaymotivation #tuesdayvibes #thoughts #twineffect #twin #onetoomany #personaltrainer #coach #fitness #fit #fitnessjourney #fitnessmotivation #camo #lululemon #coachlife #strengthtraining #strengthcoach #trainerlife

Let’s be honest. The world couldn’t handle 2 of me 🤙🏻🖤
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On another note.. I will pay someone to get “bored in the house” out of my head #sendhelp 😭😭😭
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#selfie #takeupspace #tuesdaymotivation #tuesdayvibes #thoughts #twineffect #twin #onetoomany #personaltrainer #coach #fitness #fit #fitnessjourney #fitnessmotivation #camo #lululemon #coachlife #strengthtraining #strengthcoach #trainerlife

NO EQUIPMENT FULL BODY SWEAT✨💦⁣
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High intensity interval training is my absolute fave! Why? Because it’s FAST and you work up a great sweat 💦 ⁣
lesssss do dissss🔥⁣
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LIKE, SHARE & SAVE FOR LATER TO SUPPORT YOUR GIRL💦⁣
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1️⃣💦SHUFFLE TO JUMP SQUATS⁣
30 secs⁣
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Rest 20 secs⁣
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2️⃣💦IN & OUT JUMP SQUATS⁣
30 secs⁣
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Rest 20 secs⁣
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3️⃣💦WALKING PUSHUPS⁣
30 secs⁣
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Rest 20 secs⁣
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4️⃣💦ELEVATED PUSHUPS⁣
10 reps⁣
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Rest 20 secs⁣
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5️⃣💦WALKING PLANKS⁣
30 secs⁣
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Repeat circuit 3x😉🤍

NO EQUIPMENT FULL BODY SWEAT✨💦⁣

High intensity interval training is my absolute fave! Why? Because it’s FAST and you work up a great sweat 💦 ⁣
lesssss do dissss🔥⁣

LIKE, SHARE & SAVE FOR LATER TO SUPPORT YOUR GIRL💦⁣

1️⃣💦SHUFFLE TO JUMP SQUATS⁣
30 secs⁣

Rest 20 secs⁣

2️⃣💦IN & OUT JUMP SQUATS⁣
30 secs⁣

Rest 20 secs⁣

3️⃣💦WALKING PUSHUPS⁣
30 secs⁣

Rest 20 secs⁣

4️⃣💦ELEVATED PUSHUPS⁣
10 reps⁣

Rest 20 secs⁣

5️⃣💦WALKING PLANKS⁣
30 secs⁣

Repeat circuit 3x😉🤍

Where it really made a massive difference, the fat was disappearing and my clothes became much bigger! Not only am I loosing weight week by week but also graining strength day by day 💪🏼 #strengthtraining #roshniscreations #fitnesswithrc #weightloss #progression #gains

Where it really made a massive difference, the fat was disappearing and my clothes became much bigger! Not only am I loosing weight week by week but also graining strength day by day 💪🏼 #strengthtraining #roshniscreations #fitnesswithrc #weightloss #progression #gains

Just purchased a new magnetic resistant bike since the gym wanna close for the carona. Fresh out the box🤤

Just purchased a new magnetic resistant bike since the gym wanna close for the carona. Fresh out the box🤤

Getting into the home gym groove as best as I can. Miss the intensity and energy I feed off in the gym. Goals are the same which keeps me working! #gonnaflynow #strengthtraining #powerlifting #mensfitness #fitover50

Getting into the home gym groove as best as I can. Miss the intensity and energy I feed off in the gym. Goals are the same which keeps me working! #gonnaflynow #strengthtraining #powerlifting #mensfitness #fitover50

With Easter coming up soon, this verse was a reminder to us all that the King of the Universe graciously came down to save us from our sins.  He became fully flesh and was fully God, endured the same temptations as us and ultimately sacrificed Himself to save us.  We can trust Him knowing that during these troubling times He is in control and that ultimately, what is happening is to glorify Him!

#χριστόςδυνατός
@youversion

With Easter coming up soon, this verse was a reminder to us all that the King of the Universe graciously came down to save us from our sins. He became fully flesh and was fully God, endured the same temptations as us and ultimately sacrificed Himself to save us. We can trust Him knowing that during these troubling times He is in control and that ultimately, what is happening is to glorify Him!

#χριστόςδυνατός
@youversion

Tuesday Evening Circuit:
Push Up With Plank Hip Extension x 12 (36 total movements with leg lifts)
Reverse Lunge with knee drive x 12 on each side
Straight Arm Side Plank with Hip Abduction x 12 on each side
Lateral Lunge x 12 on each 
5 Rounds!! .
Let us know how long this one took you and give us a difficulty level: 0 being super easy and 10 being crazy tough.
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Keep moving my friends, we are thinking of you and we are praying for the world during these tough times 🙏 .
#615fitness #musiccityfit #getphysiofit #nashvillefit #nashvillefitness #strengthandconditioning #strength #strengthtraining #sportsmedicine #physicaltherapy

Tuesday Evening Circuit:
Push Up With Plank Hip Extension x 12 (36 total movements with leg lifts)
Reverse Lunge with knee drive x 12 on each side
Straight Arm Side Plank with Hip Abduction x 12 on each side
Lateral Lunge x 12 on each
5 Rounds!! .
Let us know how long this one took you and give us a difficulty level: 0 being super easy and 10 being crazy tough.
.
Keep moving my friends, we are thinking of you and we are praying for the world during these tough times 🙏 .
#615fitness #musiccityfit #getphysiofit #nashvillefit #nashvillefitness #strengthandconditioning #strength #strengthtraining #sportsmedicine #physicaltherapy

The Classical Strength Podcast is now live! Check out the first episode on ITunes! 
#classicalstrengthpodcast #classicalstrength #midgardstrength #strengthtraining #strength #barbells #coaching #onlinecoaching #homegym #garagegym

The Classical Strength Podcast is now live! Check out the first episode on ITunes!
#classicalstrengthpodcast #classicalstrength #midgardstrength #strengthtraining #strength #barbells #coaching #onlinecoaching #homegym #garagegym

The Classical Strength Podcast is now live! Check out the first episode on ITunes! 
#classicalstrengthpodcast #classicalstrength #midgardstrength #strengthtraining #strength #barbells #coaching #onlinecoaching #homegym #garagegym

The Classical Strength Podcast is now live! Check out the first episode on ITunes!
#classicalstrengthpodcast #classicalstrength #midgardstrength #strengthtraining #strength #barbells #coaching #onlinecoaching #homegym #garagegym

The fitness industry is fucked

Yup, the primary motives to get you looking better than you are to fit societal ideologies of fitness and health is damaging.

You can be lean or skinny and be unhealthy. And you can be ‘overweight’ and be healthy.

You do not have to exercise to be a certain weight or look a certain way.
.
You’re beautiful just the way your are 💜
.
But, the health of your body is important. If you want to live a good life, effortlessly move, enjoy hobbies and activities, play with your kids and future grandkids then a functioning body is what you’ll need.

Enter reasons to lift weights other than aesthetics:
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💫 Biomechanics and posture- the mechanics of your body will diminish if you don’t practice how to move well. Reduce your risk of injury, chronic pain and maintain your bodies structure and natural alignment.
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💫 Strengthen connective tissues- the ligaments and tendons that link your whole body will become stronger, even your bones will become denser which will fight the risk of osteoporosis as you age. Bone mineral density starts to decline at the ripe ol’ age of 30! But It’s never too late to fight the ageing process, start now!
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💫 Lymphatic drainage- this is the sewage system of your body, movement means the removing of toxins from your body.
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💫Coordination and stabilisation- do you want to be one half of those cute old couples going on long walks into the sunset? Thought so, start stabilising your body now, the age of today has us sitting down more than ever, this will have you in a zimmer frame faster than you can say Uber eats. Learn how to move well and strengthen those patterns with resistance to future proof your body.

For the sake of Instagram here’s a load more reasons:
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• Improves digestion
• Improves sleep
• Reduces the risk of major illnesses:
- Cancer
- Heart disease
- Stroke
- Diabetes
• Promotes healthy pregnancy
• Lowers blood pressure
• Improves your sex life
• Nourishes skin
• Fights dementia and improves cognitive function
• Stress reduction
• Boosts your mood

I have nothing more to say 🤷🏼‍♂️
.
Go lift

The fitness industry is fucked

Yup, the primary motives to get you looking better than you are to fit societal ideologies of fitness and health is damaging.

You can be lean or skinny and be unhealthy. And you can be ‘overweight’ and be healthy.

You do not have to exercise to be a certain weight or look a certain way.
.
You’re beautiful just the way your are 💜
.
But, the health of your body is important. If you want to live a good life, effortlessly move, enjoy hobbies and activities, play with your kids and future grandkids then a functioning body is what you’ll need.

Enter reasons to lift weights other than aesthetics:
-
💫 Biomechanics and posture- the mechanics of your body will diminish if you don’t practice how to move well. Reduce your risk of injury, chronic pain and maintain your bodies structure and natural alignment.
-
💫 Strengthen connective tissues- the ligaments and tendons that link your whole body will become stronger, even your bones will become denser which will fight the risk of osteoporosis as you age. Bone mineral density starts to decline at the ripe ol’ age of 30! But It’s never too late to fight the ageing process, start now!
-
💫 Lymphatic drainage- this is the sewage system of your body, movement means the removing of toxins from your body.
-
💫Coordination and stabilisation- do you want to be one half of those cute old couples going on long walks into the sunset? Thought so, start stabilising your body now, the age of today has us sitting down more than ever, this will have you in a zimmer frame faster than you can say Uber eats. Learn how to move well and strengthen those patterns with resistance to future proof your body.

For the sake of Instagram here’s a load more reasons:
.
• Improves digestion
• Improves sleep
• Reduces the risk of major illnesses:
- Cancer
- Heart disease
- Stroke
- Diabetes
• Promotes healthy pregnancy
• Lowers blood pressure
• Improves your sex life
• Nourishes skin
• Fights dementia and improves cognitive function
• Stress reduction
• Boosts your mood

I have nothing more to say 🤷🏼‍♂️
.
Go lift

What does your footwork training look like?
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I'm all about the quick feet!, This is one of my favorite drills for improving speed, agility, and quickness!
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Are you looking for some new workouts to add to your home workout routine? Check out ECFit On Demand (link in bio!) for tons of awesome at home, minimal equipment needed, exercises to keep you strong and fit during this time!
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#ecfitboulder #ecfitathlete #ecfittribe #strengthtraining #tritraining #ironmantraining #triathlete #triathlon #ironman #ironmantri #trilife #igtriathletes #triathletesofinsta #findfaster #tri_community #runcommunity #tri265 #swimbikerunlift #mobilitytraining #functionalfitness #plyometrics #plyo #plyos #plyoworkout #plyometricstraining #performancetraining #explosivetraining #powertraining #swimbikerunlift

What does your footwork training look like?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm all about the quick feet!, This is one of my favorite drills for improving speed, agility, and quickness!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you looking for some new workouts to add to your home workout routine? Check out ECFit On Demand (link in bio!) for tons of awesome at home, minimal equipment needed, exercises to keep you strong and fit during this time!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#ecfitboulder #ecfitathlete #ecfittribe #strengthtraining #tritraining #ironmantraining #triathlete #triathlon #ironman #ironmantri #trilife #igtriathletes #triathletesofinsta #findfaster #tri_community #runcommunity #tri265 #swimbikerunlift #mobilitytraining #functionalfitness #plyometrics #plyo #plyos #plyoworkout #plyometricstraining #performancetraining #explosivetraining #powertraining #swimbikerunlift

🚨Link in bio🚨
 Use our code “ DHF5 ” right now for a discount on ANY program and resistance bands! Hurry hurry hurry❗️#Divinehealthnfitness #bodyweightworkout #strengthtraining #resistancebandsworkout #noequipmentworkout #gainz #quarantine #explore #f4f #fitness

🚨Link in bio🚨
Use our code “ DHF5 ” right now for a discount on ANY program and resistance bands! Hurry hurry hurry❗️ #Divinehealthnfitness #bodyweightworkout #strengthtraining #resistancebandsworkout #noequipmentworkout #gainz #quarantine #explore #f4f #fitness

We did a killer arm workout today. I’m going to be hurting tomorrow. 💪🏼💪🏼

We did a killer arm workout today. I’m going to be hurting tomorrow. 💪🏼💪🏼

#TransformationTuesday - Quarantine Edition😷
Stuck at home?
...staring at frozen dinners
...counting how many cookies is in ONE SERVING
...wondering if your clothes are going to still fit by the end of this?
Cool us too.
But what if instead you could ...Come out of this looking like one of those disney transformations - or like Vera here🔥

Using our 21 Day At Home Challenge - and FREE FOR FIRST TEN PEOPLE! 
We believe in goodwill, and as a local gym that’s had to temporarily shut its doors, we believe it'll come back to us.
So here’s what you get if you want in:
✅Escondido ’s most entertaining trainer
✅Unlimited workouts at home
✅Recipe guide that will make broccoli taste like Oreos
✅A group of online “friends you never had” who are in this with you, lysol & all
✅And a ton more...like all the things
GUARANTEED TO BE 100% GERM FREE
If you want in, the next group is starting Monday.
Grab yours here:

https://joinslimgym.com/schedule -Enter info
-Pick a “virtual call time”
-SHOW UP

We’ll take it from there and get you looking good for summer.
PS - Stay home. Stay fit. Stay sexy. Prepare for the baby boom December 2020.
PPS - ONLY schedule if you are planning to show up #slimgymtransformation  #gymlife #gymmotivation #fitspiration #fitfam #instafit #fitgoals #getfit #fitness #workout #livelifefit #healthybody #healthyme #healthylife #newme #strengthtraining #WOD #AMRAP #EMOM #cardio #eatclean #mealpreplife #macros #nutrition #fitfood #healthychoices #prestigelabs #iamprestige #poweredbyprestige💪

#TransformationTuesday - Quarantine Edition😷
Stuck at home?
...staring at frozen dinners
...counting how many cookies is in ONE SERVING
...wondering if your clothes are going to still fit by the end of this?
Cool us too.
But what if instead you could ...Come out of this looking like one of those disney transformations - or like Vera here🔥

Using our 21 Day At Home Challenge - and FREE FOR FIRST TEN PEOPLE!
We believe in goodwill, and as a local gym that’s had to temporarily shut its doors, we believe it'll come back to us.
So here’s what you get if you want in:
✅Escondido ’s most entertaining trainer
✅Unlimited workouts at home
✅Recipe guide that will make broccoli taste like Oreos
✅A group of online “friends you never had” who are in this with you, lysol & all
✅And a ton more...like all the things
GUARANTEED TO BE 100% GERM FREE
If you want in, the next group is starting Monday.
Grab yours here:

https://joinslimgym.com/schedule -Enter info
-Pick a “virtual call time”
-SHOW UP

We’ll take it from there and get you looking good for summer.
PS - Stay home. Stay fit. Stay sexy. Prepare for the baby boom December 2020.
PPS - ONLY schedule if you are planning to show up #slimgymtransformation #gymlife #gymmotivation #fitspiration #fitfam #instafit #fitgoals #getfit #fitness #workout #livelifefit #healthybody #healthyme #healthylife #newme #strengthtraining #WOD #AMRAP #EMOM #cardio #eatclean #mealpreplife #macros #nutrition #fitfood #healthychoices #prestigelabs #iamprestige #poweredbyprestige 💪

Now that’s trust in one’s ability to buy screw it up.

#workout #workoutroutine #workouts #workoutmotivation #fitness #fitnessmotivation #squats #swing #throw #kettlebellworkout #kettlebell #kettlebellswings #endurance #strength #strengthtraining #strengthandconditioning #berserker #blackandwhite #gymlife #fitlife #trilife #goodlife #healthylife #365 #saugacity #mississauga #believeinyourself #endurance 
This workout was a test of strength and endurance. One hour of repeatedly throwing a kettle bell over a 12 foot fence, with a kettle bell swing over back toss!
GET SOME

Now that’s trust in one’s ability to buy screw it up.

#workout #workoutroutine #workouts #workoutmotivation #fitness #fitnessmotivation #squats #swing #throw #kettlebellworkout #kettlebell #kettlebellswings #endurance #strength #strengthtraining #strengthandconditioning #berserker #blackandwhite #gymlife #fitlife #trilife #goodlife #healthylife #365 #saugacity #mississauga #believeinyourself #endurance
This workout was a test of strength and endurance. One hour of repeatedly throwing a kettle bell over a 12 foot fence, with a kettle bell swing over back toss!
GET SOME

Piccolo recall in video dell'allenamento di oggi. Allenamento sui gruppi muscolari di trazione della parte superiore del corpo. 📚➕🏋🏻‍♂️➡️💪🏻💓 #XLCenter #XLC #XLCteam #naturalbodybuilding #fitness #strengthtraining #conditioning #issa #issaeurope #personalfitnessesporttrainer #coaching #physique #aesthetic #offseason #wnbfitaly

Piccolo recall in video dell'allenamento di oggi. Allenamento sui gruppi muscolari di trazione della parte superiore del corpo. 📚➕🏋🏻‍♂️➡️💪🏻💓 #XLCenter #XLC #XLCteam #naturalbodybuilding #fitness #strengthtraining #conditioning #issa #issaeurope #personalfitnessesporttrainer #coaching #physique #aesthetic #offseason #wnbfitaly

Well, this was a laugh! @forzag and @neoufitness challenged me to the #tshirtchallenge which is quite literally what it looks like...can you put a tshirt on upside down in under 30 seconds?! Now it’s on my “quarantine to-do list” to make it happen without the wall! 🤣🙃🤞🏼⁣
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I’m curious if @bbyfield @ceasarfbarajas or @kendrakthomas want to give it a try?! ⁣
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#AlwaysOn #NEOU #stayathome

Well, this was a laugh! @forzag and @neoufitness challenged me to the #tshirtchallenge which is quite literally what it looks like...can you put a tshirt on upside down in under 30 seconds?! Now it’s on my “quarantine to-do list” to make it happen without the wall! 🤣🙃🤞🏼⁣

I’m curious if @bbyfield @ceasarfbarajas or @kendrakthomas want to give it a try?! ⁣

#AlwaysOn #NEOU #stayathome

A little test today in warm up, see how long I can hang from the bar. I weighed in this morning at 201 lbs. I hung for a 1:32. Not bad I think. Set some easily attainable goals and improve a little every day and not just in diet and exercise all areas of life. Eat Meat Stay Healthy, Meat Healing Power! 🔥🥩💪 #thecarnivorecoach #meathealingpower #carnivore #carnivorediet #meatbased #meatrxcoach #meatrxofficial #ketosis #weightlossjourney #keto #fatlosstips #strengthtraining #grind #hustlehard #hustle #discipline #goals #disciplineequalsfreedom #theobstacleistheway #aprilcarnivorechallenge

A little test today in warm up, see how long I can hang from the bar. I weighed in this morning at 201 lbs. I hung for a 1:32. Not bad I think. Set some easily attainable goals and improve a little every day and not just in diet and exercise all areas of life. Eat Meat Stay Healthy, Meat Healing Power! 🔥🥩💪 #thecarnivorecoach #meathealingpower #carnivore #carnivorediet #meatbased #meatrxcoach #meatrxofficial #ketosis #weightlossjourney #keto #fatlosstips #strengthtraining #grind #hustlehard #hustle #discipline #goals #disciplineequalsfreedom #theobstacleistheway #aprilcarnivorechallenge

We’ve all been hit with a set back. But how will you deal with it? Throw all your progress and life away because it’s easy; or will you start climbing the wall standing in the way of your goals and success? You make the choice! #motivation #fitness #homeworkout #onlinefitnesscoach #fitnesstrainer #onlinetrainer #onlinefitnesstrainer  #legworkout #chestworkout #chestday #legday #armday #backday #arms #back #shoulderday #core
#strengthening #bandedworkouts #personaltraining #fitnesstraining #onlinefitnesscoaching #lifting #pushworkout #pushday #pullday #bodybuilding #hypertrophy #strengthtraining #powerlifting

We’ve all been hit with a set back. But how will you deal with it? Throw all your progress and life away because it’s easy; or will you start climbing the wall standing in the way of your goals and success? You make the choice! #motivation #fitness #homeworkout #onlinefitnesscoach #fitnesstrainer #onlinetrainer #onlinefitnesstrainer #legworkout #chestworkout #chestday #legday #armday #backday #arms #back #shoulderday #core
#strengthening #bandedworkouts #personaltraining #fitnesstraining #onlinefitnesscoaching #lifting #pushworkout #pushday #pullday #bodybuilding #hypertrophy #strengthtraining #powerlifting

A picture is worth a thousand words 🌻
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Before & after pictures can be so helpful tracking your fitness & health journey. I make sure to use progress pictures with all of my clients as well as with myself. Sometimes the scale doesn’t feel like your friend. Sometimes you follow your workout plan & you’re eating healthy & then you step on the dang scale only to see that it’s only budged a pound or two. That moment can be so defeating. Like enough to make you want to give up. 😕 Taking measurements & weighing yourself while trying to reach your specific goals is important but and that’s a BIG BUT its important to step away from those forms of measurements from time to time & physically SEE the progress you’ve made. The very 1st picture in the side by sides that I posted I was maxed out at 200lbs. I took progress pics along the way - even as painful as it was to take my shirt off & capture that moment - I am so damn grateful that I did!! From the very first picture to the current 3, I don’t need to step on the scale for confirmation. The proof is right there & it’s a constant reminder of the hard work I’ve put in on a daily basis. I encourage you to take pictures along the way. You don’t have to post or share them but save them & refer back to them when you feel like you’ve hit a wall and you’re on the ledge ready to give up. This has saved me many times when I look back at how far I’ve come. .
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Please let me know if you have any fitness needs or questions. Stay moving and have a beautiful day my friends 💋

A picture is worth a thousand words 🌻
.
.
Before & after pictures can be so helpful tracking your fitness & health journey. I make sure to use progress pictures with all of my clients as well as with myself. Sometimes the scale doesn’t feel like your friend. Sometimes you follow your workout plan & you’re eating healthy & then you step on the dang scale only to see that it’s only budged a pound or two. That moment can be so defeating. Like enough to make you want to give up. 😕 Taking measurements & weighing yourself while trying to reach your specific goals is important but and that’s a BIG BUT its important to step away from those forms of measurements from time to time & physically SEE the progress you’ve made. The very 1st picture in the side by sides that I posted I was maxed out at 200lbs. I took progress pics along the way - even as painful as it was to take my shirt off & capture that moment - I am so damn grateful that I did!! From the very first picture to the current 3, I don’t need to step on the scale for confirmation. The proof is right there & it’s a constant reminder of the hard work I’ve put in on a daily basis. I encourage you to take pictures along the way. You don’t have to post or share them but save them & refer back to them when you feel like you’ve hit a wall and you’re on the ledge ready to give up. This has saved me many times when I look back at how far I’ve come. .
.
Please let me know if you have any fitness needs or questions. Stay moving and have a beautiful day my friends 💋

Fun session testing out the new monolift attachments. This quarantine schedule has thrown everything off, but I’ll figure it out.

Fun session testing out the new monolift attachments. This quarantine schedule has thrown everything off, but I’ll figure it out.

Love this new jumpsuit that came in today! Not rated PG-13 whatsoever 🔥
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Can’t wait to throw a cropped shirt over this and hit the bars again 😭🏋🏻‍♀️
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#fitmom #fitspo #glutes #instafit #picoftheday #ladieswholift #fitgirls #strengthtraining #weightloss #fitnessjourney #momswholift #inspire #gymgirl #motivated #lifting #noexcuses #quarantinefitness #explorepage #workout #workoutclothes #tattedgirls

Love this new jumpsuit that came in today! Not rated PG-13 whatsoever 🔥
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Can’t wait to throw a cropped shirt over this and hit the bars again 😭🏋🏻‍♀️
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#fitmom #fitspo #glutes #instafit #picoftheday #ladieswholift #fitgirls #strengthtraining #weightloss #fitnessjourney #momswholift #inspire #gymgirl #motivated #lifting #noexcuses #quarantinefitness #explorepage #workout #workoutclothes #tattedgirls

What did you workout today? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#MyFitJournal #NoFluff 📓🖊💪🏻 🖤 •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••#plantraintrackslay #plantraintrackresults #NOplanNOresults #fitfam #myfitformula #goalsetting #journaling #strengthtraining #backtothebasics #mealplanning #femalefounder #gympartner #fitnessmotivationdaily #stayontrack #strengthcoach #hotelgyms #trackingonthego #kettlebellworkouts #homeworkouts

What did you workout today? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#MyFitJournal #NoFluff 📓🖊💪🏻 🖤 ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• #plantraintrackslay #plantraintrackresults #NOplanNOresults #fitfam #myfitformula #goalsetting #journaling #strengthtraining #backtothebasics #mealplanning #femalefounder #gympartner #fitnessmotivationdaily #stayontrack #strengthcoach #hotelgyms #trackingonthego #kettlebellworkouts #homeworkouts

HIIT IT!!
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Late post but here is the workout from yesterday.
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Exercises:
1. Pendulum single leg deadlifts - R
2. Pendulum single leg deadlifts - L
3. Squat Jacks
4. Front to Reverse Lunge (using towel or slider) - R
5. Front to Reverse Lunge (using towel or slider) - L
6. Bear Pose Rainbow Jumps
7. Forearm Plank Hip Dips
8. Crunch w/Double Pulse Through
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Complete all exercises for 40 seconds, then rest 20 seconds. Go through all 8 exercises consecutively for one around. Complete 3-4 rounds.
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#hiitit #hiit #hiitworkout #cardio #circuittraining #strengthtraining #exercise #exercisemotivation #lowerbodyworkout #athomeworkout #intervaltraining #healthylifestyle #health #fitness #fitnessmotivation #coronaworkout #covid19

HIIT IT!!
.
Late post but here is the workout from yesterday.
.
Exercises:
1. Pendulum single leg deadlifts - R
2. Pendulum single leg deadlifts - L
3. Squat Jacks
4. Front to Reverse Lunge (using towel or slider) - R
5. Front to Reverse Lunge (using towel or slider) - L
6. Bear Pose Rainbow Jumps
7. Forearm Plank Hip Dips
8. Crunch w/Double Pulse Through
.
Complete all exercises for 40 seconds, then rest 20 seconds. Go through all 8 exercises consecutively for one around. Complete 3-4 rounds.
.
#hiitit #hiit #hiitworkout #cardio #circuittraining #strengthtraining #exercise #exercisemotivation #lowerbodyworkout #athomeworkout #intervaltraining #healthylifestyle #health #fitness #fitnessmotivation #coronaworkout #covid19

CTRF Virtual / Online, todos los cursos ofrecen conocimientos en pro de la industria del fitness. Incluyen videoclases, tutoriales y materiales complementarios que ayudan en el aprendizaje y están disponibles para todo público de fácil acceso. .
 Fundamentals of Functional #Training. Fecha: miércoles, 15 de abril de 2020.  Hora: 8:00pm
Que es #functionaltraining #? como es en la industria #fitness  #? Para que es #workout #? Y  #gym  #? #personaltrainer como le es util  #fitnessmotivation programa tu #training tu clase #functionalfitnesseres  fit y tienes #motivation como estan los #strengthtraining #fitfam  #strength #bodybuilding #cardio #hiit #exercise #weightlifting #calisthenics #mobility #gymlife #coach #strengthandconditioning #healthylifestyle .
Ante el confinamiento generalizado que hay en Venezuela, y en otras partes del mundo, por el covid-19, Transforma tu vida: Confirma el Shihan José Riobueno CEO @crosstrainingrf , el OBJETIVOS claro de aprender y enseñar correctamente como realizar, los ejercicios, técnicas y metodologías. Develando los mitos del fitness, junto a los correctos principios científicos del entrenamiento especialmente (Individualización) Crosstraining RF tiene uno de los mejores servicios al contar con un equipo multidisciplinario, entre instructores, entrenadores deportivos, preparadores físicos, fisioterapeutas, doctores y profesores universitarios quienes comparten el desempeño como miembros del staff académico y ofrecen una atención personalizada y dirigida a cada uno de sus participantes. Tenemos que movernos. Totalmente GRATIS en nuestra campaña #otredad en pro de la lucha contra en #coronavirus. Anótate YA!!!.
#CrosstrainingRF (CTRF) abre sus puertas al mundo a través de #cursos abiertos de ALTO IMPACTO. ¿Qué esperas? #Conéctate y comienza a disfrutar de esta EXPERIENCIA DE APRENDIZAJE. ( SALA ZOOM That can Transform tour Life ).
.
Los Cursos Abiertos CTRF #ONLINE presentan un modelo de aprendizaje flexible, atractivo y dinámico que responde a los principios de la FORMACION A DISTANCIA.
.
La actividad estará dirigida a todo público, especialmente a los profesionales del deporte.

CTRF Virtual / Online, todos los cursos ofrecen conocimientos en pro de la industria del fitness. Incluyen videoclases, tutoriales y materiales complementarios que ayudan en el aprendizaje y están disponibles para todo público de fácil acceso. .
Fundamentals of Functional #Training . Fecha: miércoles, 15 de abril de 2020. Hora: 8:00pm
Que es #functionaltraining #? como es en la industria #fitness #? Para que es #workout #? Y #gym #? #personaltrainer como le es util #fitnessmotivation programa tu #training tu clase #functionalfitnesseres fit y tienes #motivation como estan los #strengthtraining #fitfam #strength #bodybuilding #cardio #hiit #exercise #weightlifting #calisthenics #mobility #gymlife #coach #strengthandconditioning #healthylifestyle .
Ante el confinamiento generalizado que hay en Venezuela, y en otras partes del mundo, por el covid-19, Transforma tu vida: Confirma el Shihan José Riobueno CEO @crosstrainingrf , el OBJETIVOS claro de aprender y enseñar correctamente como realizar, los ejercicios, técnicas y metodologías. Develando los mitos del fitness, junto a los correctos principios científicos del entrenamiento especialmente (Individualización) Crosstraining RF tiene uno de los mejores servicios al contar con un equipo multidisciplinario, entre instructores, entrenadores deportivos, preparadores físicos, fisioterapeutas, doctores y profesores universitarios quienes comparten el desempeño como miembros del staff académico y ofrecen una atención personalizada y dirigida a cada uno de sus participantes. Tenemos que movernos. Totalmente GRATIS en nuestra campaña #otredad en pro de la lucha contra en #coronavirus . Anótate YA!!!.
#CrosstrainingRF (CTRF) abre sus puertas al mundo a través de #cursos abiertos de ALTO IMPACTO. ¿Qué esperas? #Conéctate y comienza a disfrutar de esta EXPERIENCIA DE APRENDIZAJE. ( SALA ZOOM That can Transform tour Life ).
.
Los Cursos Abiertos CTRF #ONLINE presentan un modelo de aprendizaje flexible, atractivo y dinámico que responde a los principios de la FORMACION A DISTANCIA.
.
La actividad estará dirigida a todo público, especialmente a los profesionales del deporte.

Ladders are a great way to rack up the volume on pullups, while minimising fatigue  and allowing for  better form.
.
 A common issue is the approach of  just "maxing / repping  out" when the requisite  base has not been built.
The barbell  equivalent  being,  too much weight on the bar  and too high  an intensity.  Where  full range of motion is an afterthought  and  bad  motor patterns are engrained. ( AKA "range of BROtion") .
 Since "load "  is static, ( apart from regressions, which do have a place), ladders remedy this issue and  build strong pullups.
.

Similar  to a traditional "pyramid"  except the "drop sets "  are  eliminated for better recovery.
. .  Use a 1-1 rest ratio.
 Shown is  part of a ladder of 5 ( 1 rep, 2 reps, 3 reps, 4 reps , 5 reps.. rest and repeat.).

Ladders are a great way to rack up the volume on pullups, while minimising fatigue and allowing for better form.
.
A common issue is the approach of just "maxing / repping out" when the requisite base has not been built.
The barbell equivalent being, too much weight on the bar and too high an intensity. Where full range of motion is an afterthought and bad motor patterns are engrained. ( AKA "range of BROtion") .
Since "load " is static, ( apart from regressions, which do have a place), ladders remedy this issue and build strong pullups.
.

Similar to a traditional "pyramid" except the "drop sets " are eliminated for better recovery.
. . Use a 1-1 rest ratio.
Shown is part of a ladder of 5 ( 1 rep, 2 reps, 3 reps, 4 reps , 5 reps.. rest and repeat.).