Let’s have some fun! What do you think Coach Rob, Coach Mike, and Adult Athlete Christine are talking about?! Post your thoughts in the comments below!
Exercises to get rid of cellulite! 💪🏻
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In need of some more challenging ab exercises? 🙋♂️Well look no further! 👀
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BEGINNER ROUTINE (Part 2) HIT SAVE. 👇
Strength exercises for beginners!! 💪
Part 1 was more stretch focus led, part 2 is more strength led. Both equally as essential.
THE HOLLOW BODY.
The hollow body is something that I kept getting wrong for so long!!. Seriously. I couldn’t work it out after years of crunching. I hope this video helps you to break down what we’re trying to learn here. A straight spine!! Learn this move to destroy any remnants of back pain and also to understand the headstand / handstand lines!
The weight is NOT on your head. I repeat. The weight is NOT on your head. If it is, please pay attention to this video. The headstand is a phenomenal skill that requires patience, understanding and most of all real attention to detail. I love this move not only because there’s so much to it then first meets the eye but it teaches you to control your body when upside down. A super great all rounder.
Which one is it going to be people?! Make your choice. 🤔😝 #theframptonmethod #theflexiblebody
Ps. I hope you have someone holding you accountable for doing these moves and you’re not going to let them
slip right by.😉 If you tag me in your videos I’ll give you my direct feedback. There’s some accountability for you. 💥 💪
Just a little self-loving salsa sway because #friday
Ah swear quin ah wish ah cld tek u in a private place💖💖💖💖💖we b dr only Sheebaholics nga otukuba omuziki every nite n day,,,,,,,,,,,kyoka am imagining yiven waking up seeing ur body shaking,,,,, awwwwwww
kip blessed huni
5 Biggest Fitness Myths BUSTED👊🏼💥
1️⃣ You can target your fat burn.
🙅🏻♀️🙅🏻♀️THIS IS FALSE.Working out can reduce your overall body fat, but you can’t control where it comes from.
2️⃣ Lifting heavy weights bulks you up.
👎🏽👎🏽This is definitely not true. Yes as you lift heavier, You are more likely to put on muscle, but in most cases women lose weight using heavy weight bc ur burning more calories. It takes a combination of eating in surplus consistently and lifting heavy weight to put on a lot of muscle. And it takes TIME. So no, lifting heavy weights does not bulk you up, but it will make ya look good 🙌🏼😏
3️⃣SQUATS are best for building a booty.
🚫🚫This is a huge misleading topic in the fitness industry. Squats actually have been shown to only activate your glutes in a small percentage. Most people struggle to use their glutes while squatting as well! I have trouble👋🏼.
If you’re trying to build a butt, HIP THRUSTS, Glute bridges, elevated goblet squats, split squats, etc have shown to activate and require your Glute muscles MUCH more and have proven to Grow your booty. Try them! @bretcontreras1
for all ur Glute needs🙌🏼🍑
4️⃣I have to eat 6 Meals a day to stay fit.
❌❌ Also not necessarily true. People have been shown to be lose weight, or meet their goals, by intermitted fasting, people who eat only three meals a day can reach their goals as well! It really depends on what works best for you and how your body reacts. I personally like to eat 3 meals a day and have a snack or two in between. Some people just don’t have time, THATS OK. Your body needs calories for energy and to build muscle so as long as you reach your caloric intake you will be able to smash those goals!
5️⃣Fitness influencers have their lives together and are always motivated.
LMAO HELL NO. Most people on here only show a small portion of their lives, and it’s typically the part they want people to see. You don’t usually see the anxiety, the insecurities, the not so good looking pics, the behind the scene life people have. Don’t be fooled by perfect pictures! Everyone has their backstory and are probably a lot more like you then you think👍🏼
HAVE A GREAT WEEKEND🙌🏼💕💕💕💕
Lately I’ve been loving to pair lifting and plyos. Pair these plyos with the appropriate lift. And honestly I was gonna film the lift but it was just way too close for comfort. Lol so this is what you get. .
🔺curtsy lunge 4x20 🔺curtsy lunge jumps 4x20 🔺squats 4x12 🔺squat jumps 4x20
Those Malibu vibes are arriving in COS this Sunday! Catch @kagiacobbe
at 9am Megaformer, 10am Megaformer and 11am Foundations⚡️
Really struggled to get into the gym this week and have good sessions ☹️ anyone else starting to struggle through the cold winter? 🧐
💛Some things I tried to do differently today than through the week to get me up and have a better session 👇🏻
1️⃣ have my workout planned, I knew what I was doing and in what order
2️⃣ I made a hot tea for my walk to the gym (get a @keepcup
3️⃣ I wore my fave gym outfit
4️⃣ Got my music ready and listened to all the albums I’ve been waiting to listen to
5️⃣ Just thought about how warm and sweaty I’ll be makes the cold feel less bad 🥶
Hope everyone stays warm and doesn’t get ill 🙌🏻 Even if your goals are for aesthetic reasons realise doing exercise of any sort will make you a fitter and healthier human and has so many benefits besides from the aesthetic #gains
Stretching is just about doing the movements that makes your body feeling good afterward.
With good music in bonus, it’s better too. @brettyoungmusic
✔️ No More Chicken Legs ✔️
For those of us that are looking to build a balanced, healthy physique with equal development of our lower and upper-body muscles, there’s no doubt that appropriate quad development plays a huge role in that. Here is some practical information about the quad muscles that you can use to get the most out of your lower-body session.
The quads consist of four different muscles: Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris. Each of these muscles should be trained through both hip flexion and knee extension.
Both front and back squats are incredibly effective exercises for targeting the quads when performed with appropriate depth (Bloomquist et al 2013). While back squats are a more effective exercise for developing pure strength, front squats have actually shown greater activation in both the Vastus Medialis and Vastus Lateralis, and therefore are probably more effective for muscle hypertrophy (Contreras et al 2016).
The barbell lunge has consistently shown high levels of quad and glute activity, with the lunge actually showing higher Vastus Lateralis recruitment than a barbell squat (Ebben et al 2009). The lunge has shown to be just as effective as the squat for athletic performance benefits, such as coordination and agility (Scott and Shaul 2016).
While this machine often gets a bad rep, leg extensions have shown to elicit extremely high levels of Rectus Femoris recruitment (Signorile et al 2014). Although the Rectus Femoris is involved in the squat, it gets minimal activation, which makes it advisable to add an extension exercise after your main compound.
Just like any other muscle group, volume, frequency, and progressive overload are all essential factors for muscle hypertrophy (Schoenfeld 2016). Research also shows that training a muscle two times per week is optimal for maximizing hypertrophy (Schoenfeld 2017).
Finally, while a calorie surplus is not necessarily required for muscle gains, a slight caloric surplus creates a more optimal environment for growth and better supports intense strength training (Aragon et al 2017).
Any more questions about this topic? Let me know down below.
Even the smallest exercises can be increased with time under tension! A lot of people think this exclusively means holding the squeeze/concentric for 80yrs or moving through the eccentric for 100 when really in blatant terms it can just be holding that squeeze for a extra few seconds more and not just jerking the weight as quickly as you possibly can. Controlling your movement not only is going to help you long term to reduce things like injury but will also help you feel even the smallest exercises more! 🔥
Swipe to see my glute workout from last night ➡️
Tip: For a max burn, contract your glutes the ENTIRE exercise- literally from the first rep to the last. I used to do my glute workouts where I would contract only at the top of my rep and release at the bottom but I have found it to be more effective to do it this way.
Here’s what I did last night!⬇️
1.) 4X12: Single Leg Cable Deadlifts w/ straight bar attachment
*Contract your core for balance because I lost my balance here 😆 and lead the motions with your glutes and hammies only
2.) 3X15: Side Step to Squat
*Lead the cable with your abductors (sides of your glutes/ legs), squat, then use your adductors (inner legs) to motion the cable back to base position.
3.) 4X12: Seated Cable Glute Pull - throughs using a rope attachment
*I did these seated because I wanted to isolate my glutes a little more
4.) 4X12: Single Side Leg Press
*Keep your knees in line with your big toe, make sure your knees don’t go above your toes when squatting down (see my body positioning) and feel free to position your feet to whatever helps you feel the burn best.
5.) 5X8: Heavy Weight DB deadlifts (add weight each set)
6.) 4X12 Hip Extensions w/ Barbell
*Round your lower back a bit and lead the motion with your glutes and Hammies only.
Happy Friday Fit Fam!!!
☄️☄️daily knowledge bomb coming your way!
Difference between exercise and a training regiment, listen to the video!
As always any questions, comment below ⤵️⤵️ OR shoot me an email
Just had a great session with my trainer 💪🏾