Liz’s morning routine. Creating a morning routine can help you achieve your goals (fitness, health, career and relationships). Want to learn more on how to be successful with your goal setting? Click the link in the profile to get more information
Nourishing my mind and body while vacationing with my father in Ireland 🥑 🍞 🍳! You would be surprised at the amount of avocado toast available in restaurants and pubs here!
Vacations or time away from home have always been a cause for my anxiety. Due to the disruption in my routine, a difference in diet, and the cereal fear of the unknown which any fellow anxious gals will understand.
This is an anxiety that I definitely still deal with, and already am, 2 days into our trip. The important thing though is that I can now RECOGNIZE IT, and UNDERSTAND WHY I get this way 💆🏻♀️.
Some things I do to make the most of trips without finding myself stuck in worried thoughts are: 1. 🥙 to not eat so differently than I would at home, however find a happy medium with trying new foods and treating myself to meals specific to wherever I am visiting; 2. 🤸🏻♀️ To stay active, whether that be walking, hikes, or a quick body weight workout in the morning before heading out for the day; 3. 🧘🏻♀️ To breathe, and really focus in on the moment, the newness of a place, the culture, and the fact that I am here for time off, rather than as a punishment or to worry about irrelevant issues.
SO, in ode to these steps of self care while travelling, here is a quick look at a type of breakfast I have ordered for myself while eating out. Avocado toast with eggs, and tea of course!
stringing together double-unders just in time for The Open!!
• • • • •
OMG IM SO EXCITED I CAN DO DOUBLE UNDERS 💃🏻🙌🏻
I have been trying to string these together for what seems like an eternity. Yes they’re messy but at this point I’m over the moon! .
I need to learn to breathe and not bend my legs but it’s a good start right? .
told you I’d practice them 😉😀 .
Kände lite på vikterna idag. Ryggskottet gör sig fortfarande påmint. Vridningar och fällningar är bara att glömma, men utfallssteg med vikt över huvudet funkade desto bättre.
20m walking lunges
20m walking over head lunges @ 20kg
20m walking over head lunges @ 40kg
20m walking over head lunges @ 60kg
10m walking over head lunges @ 70kg
5min vila och därefter
35 double unders
9 pull ups
Nedvarvning 60 cal assaultbike.
#utfall #ohlunges #walkinglunges #legs #pullups #doubleunders
What should your training schedule look like the few days before you attempt 19.1?
with her top tips to make sure you're feeling 110% ready.💪
Still feeling those calves after Saturday’s Level Up Event @crossfit_wn
- a 5k Run .... had no idea what to expect! Finished in 20:54min and I’m totally happy with this time! Goal is to take advantage of the nice weather and hope for the Winter not coming back (except the Game of Thrones Winter). I’ll try it again in a few months and let’s see if I can stay under 20min! :)
¡Nosotros somos CrossTrain! Un equipo formado de seis entrenadores CERTIFICADOS y CAPACITADOS para ofrecerte el mejor servicio. ¡VEN Y PRUEBA NUESTRO SIESTEMA DE ENTRENAMIENTO!
Te regalamos la primer clase.
A goal of mine is the bodyweight planche. I use this as a finishing exercise, the elbow supported planche, to acclimate to the positioning and create the core compression necessary to hold a planche in the future. Shoulder mobility and strength as well core compression are essential for this movement. Your training should heal your body not hurt it. #chiropractic #health #exercise #calisthenics #functionalfitness
Hey Ya'll!! Welcome to my new fitness instagram page! Here I'll be able to give you more recipes, health tips, workout videos, etc. .
My name is Shaela and I am the owner of the Fierce Strength, Relentless Grace Company. The Lord has given me a passion for helping others in their health journey, and I hope you'll find my company a huge benefit to you and your wellness. .
My husband and I are located in central Florida. He is a middle school pastor at a church so we stay active and continually have adventures! I'd love to know more about you, comment below👇🏼👇🏼👇🏼
Another happy ADP member 😊☺️ we just love seeing these posts of people’s achievements in their journey of health, mental growth and fitness ! .
Re-post from our member Shelli ! Have a read of what she has to say 😎😎💪💪. Shelli has been with since we opened, she is consistent in her training and has learn sooooo much in just one year !! Absolutely killing it shell !!
Feb Challenge is in!🔥 We have new SkiErgs so we may as well be using them! 500m For time!
Top Male and Female score will get a 25£ voucher from Reebok! Thanks @reebokuk
! 🙌🏻🙌🏻 Now, GET SKIING!
Valid until the 15th of March when we will kick in the next challenge ! Any requests???
Little front and side action from today’s cleans nothing too heavy 185lbs, I’m in a deload week before an increase in overload and change in training focus💪🏼
Single Leg RDL variation working on control of the Pelvis! 💥Anti-rotation will force active stabilization💥Add this into a functional exercise and create stability through a greater range!
10 Yrs’s I have been in the fitness arena, working with the typically general population of weight-loss, & just over all health! I have trained and coach with several different styles/methods to help people achieve a particular goal. •
I don’t care what your approach is as a trainer, coach or person in going about general weight-loss etc...Music Credit: @flippdinero
”Leave Me Alone”
Your program doesn’t mean SHiiT💪💁🏽♂️
Look let’s agree to disagree, let’s just agree that general population weight loss clients/members should be doing compound lifts and compound bodyweight exercises. •
Extra cardio, Trx training, kettle bells and all the gadgets don’t matter, but are an important part of the bigger picture🤷🏽♂️
What really matters is if a person will do the exercises and do them consistently.🔑
For an example adding Kettle bells in a routine is not a requirement. If you have a client/member who hates them, you can find better alternatives. Consistency & Adherence are 🔑💁🏽♂️
MINDSET is the foundation⛰🏠🔑
Here are 3 things to help you with sticking to your promise to yourself:
1. Simplified Nutrition “Learning how to control hunger you will be successful”
2. Set some Strength goals “Having these goals takes your mind off the scale!”⚖️🛑
3. Create At home assignments “write a letter dated 1 month from yourself!” •
💫Feet Shuffles over DB
💫Clean’s w/Squat & Press DB
💫3 P-UPS-3 HalfBurpees-3 Squat Jumps
💫10 Bicycle crunches w/10 plank twists
#Fitness #weightloss #workout #Circuitworkout #fit #absworkout #craiglongfit #Tabataworkout #tabatatraining #highintensitytraining #calorieburn #workoutroutine #noequipmentworkout #homeworkout #tabata #functionalfitness #stayathomemom #hiitworkout #wod #bodyweighttraining #circuittraining #cardio #fullbodywotkout #bodyweightworkouts #fatburningworkouts #fatblastingworkout
Taking a more functional approach to training.
Today’s upper body session
A1) Close grip bench 4 x 10
A2) Press ups 4 x AMRAP
B1) Half Kneeling S A Press 3 x 10
B2) Bent Over Rows 3 x 10
Ladder 12, 10, 8, 6, 4, 2
Conditioning : 3 x 500m row
Addicted to playing with my wood. #nofap
Hope everyone is feeling super pumped in the first few days of the challenge!!
Today is the last day to sign up if you have been thinking you would like to see what the fuss is all about.
With fitness testing running today for anyone who missed it and functional testing Thursday am & pm - this is squat testing.
If you missed any testing incl yesterday's functional testing (dead lift & bench) drop us a message via the fb group chat so we can arrange a new date. ..
Leg day! I hope you guys caught my story today. I talked about how I use to not eat something if I had no way to track it. How many of you have been there?🙋🏻♀️ I lost that mentality about 4-6 months into tracking. Thank goodness! Because it really made life hard. Now I still track macros, but have more balance. I don’t freak out if i can’t track something. I’ve learned it’s more about consistency. Just because you have a “treat”that you can’t track that day, doesn’t mean you should say “oh well...fuck it.” (Also, i hate the word treat). “I had that damn brownie and now my macros are off so I might as well go eat a cheeseburger some fries and chicken fingers and cake for dessert.” Eat that damn brownie, enjoy it, then get on with your life. Continue making healthy choices throughout the rest of the day. Make this journey long term and you will see results!
Here’s my leg day workout. This was one of favorites. ⬇️.
- 4 sets with a 5 sec pause at the top.
- Make your 5th set heavy with 1 sec pause for as many reps as you can get. On your last rep hold at top for as long as possible until you lose form. - SS each set with heels up abductors. I did about 20 reps. .
C2 3 sets.
- elevated curtsy lunges into a squat 8reps each side. So 16 total squats.
- SS with elevated DB curtsy pulses until failure. Same reps on both sides.
C3 3 sets.
- Toes elevated RDLs 10-12 reps.
- SS with triple dropset of sumo squats.
C4 3 sets.
- lateral lunge with plate drags. 8-10 each side.
- (No video) farmer carries.
- (No video) calf raises. 15 reps.
#queenteam #functionalfitness #functionaltraining #weightlifting #circuittraining #girlswholift #fitfam #fitnessgoals #fitlife #training #getfit #fitnesslifestyle #ptulaactive #fitover30 #sweat #strengthtraining #bodybuilding #fitness #moveyourbody #movement #anytimefitness #macros #mealprep #workoutideas #afhooveral #legday #lowerbodyworkout
***NEW ARTICLE!!! Before I talk about today’s post I wanted to remind everyone there’s a special Sale for presidents day, 20% off my New 600 + page book MOVEMENT REDEFINED (which also included 30+ eccentric isometric programs) or any of the Movement Redefined bundle packages. Sale ends tomorrow night at midnight use code AHPPRES. See link in bio.
The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, & preserve joint health - emphasize the eccentric. Furthermore, overloading the eccentric appears to have additional benefits for maximizing strength, size, & performance.
Unfortunately it’s not always easy to apply additional eccentric overload to basic movements particularly in a safe, efficient, & practical manner. It’s for this reason I’ve developed numerous eccentric accentuated training protocols over the years and written many articles about these including BANA 2:1 method, Power Rack Eccentric Potentiation PREP method, partner eccentric manual tension method, eccentric potentiation pivot press, table top squeeze press, eccentric accentuated push press, compound isolation drills, biomechanical drop reps & more. See links in article for more on each.
One of the most simple yet effective methods for applying eccentric overload without the use of a spotter or advanced tools is the (BANA) bilateral assisted negative accentuated training protocol (AKA up with 2, down with 1 protocol) applied to the landmine. Essentially what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb thereby providing greater eccentric overload during that eccentric or negative movement. Think of these as self assisted negatives.
Although I’ve highlighted many BANA 2:1 variations of the last few years, the landmine variations are particularly joint friendly, simple, & effective. Here I’m demonstrating 4 variations alongside my awesome clients @benlaitheasianguy
all using the BANA eccentric accentuated 2:1 method. Each variation has… See more at LINK IN BIO or copy paste https://www.advancedhumanperformance.com/blog/eccentric-landmine
My goal here is to educate my followers, may that be gamers, massage therapists, or even a regular joe. I want you guys to live pain free and live a healthier lifestyle through taking care of your body.
This page will be posts from a little bit of everything. From my streaming, to education videos on massage, to even me giving workout tips or massage tips to help better yourself! ❤️ stay tuned!
“According to the EPA, Americans spend 93% of their lives either indoors or in our cars. That means we only spend 7% of our entire lives outside in nature. “ Lara Adler, Environmental Toxin Expert
Getting outside, moving, breathing fresh air, getting your blood pumping, letting your bare feet touch the grass, sand, dirt...all of these are ways we can support our body in naturally detoxing from all the toxins that we are inundated with constantly in our products, our food, the air and water and not to mention from the stress we all deal with...🌱
If you are looking for more solutions to living a more toxin free life, I invite you to my community of like-minded women who are on this same journey! 🙌🏻
Just click the link in my bio & request to join! 🙋🏻♀️
Introducing a new dimension to your shoulder presses 🏋🏻♂️
If you guys know me, I'm a big fan of movements that demand stability. Adding another layer of complexity to your shoulder presses can take your overhead strength to the next level. Of course, we need to build up to those more complex movements by nailing the basics first. Swipe LEFT 👈🏻
Inverted KB presses in these variations are complex because they require the stability of your core, good t-spine mobility, and shoulder and wrist stability in order to execute the movement. It will provide you a better stimulus to evoke greater neural demands. Get ready to switch on 💡
1️⃣ Beginner: Tall-kneeling DB/KB shoulder press
2️⃣ Intermediate: Half-kneeling DB/KB shoulder press
3️⃣ Advanced: Inverted DB/KB Z-press
Of course, with each of these movements, you can progress from DB (beginner) to Bottoms-down KB (intermediate) to inverted KB (advanced).
#FunctionalTraining #FunctionalFitness #FunctionalBodybuilding #StrengthTraining #Kettlebell #Strength #Upper #Presses #KBSeries #Core #StabilityDrills #Gym #Training