No Mercy Biceps Workout:
1️⃣ Standing Curls: 15, 12, 8 reps then take a 45 sec. break and then do 8, 12, 15 reps
2️⃣ 1, 1, 2 Hammer Curls: 15, 12, 8 reps (45 sec. break between)
3️⃣ Incline Wide Curls: 15, 12, 8(45 sec. break between and a drop set on the last set)
4️⃣ 21s Biceps Curl: 2 rounds with 30 sec. break between
Finish off the workout with a 10 Minute cooldown stretch.
Need more exercise or diet tips? DM me or send me an email at firstname.lastname@example.org
for my one on one coaching advice and training regiment.
#bestself #questsquad #reaalmuscle #womanwholift #fitfam #buildyourbody #workoutathome #fitspo #insanity #trustandbelieve #transformforlife #digdeep #whstrong #beachbody #activeeveryday #wod #dymatize #instagramfit #conditioning #evlsports #bodybuildingcom #trainertip #allaccess #armworkout #fitnessfriday #iamanathlete #personaltrainer @bodybuildingcom @teambodybuildingcom
We love when members bring in their family to burn together! Mother daughter duo taking on a power day! 💪🍊😍
Powerful hip thrusting is always better in spring-vibed lulu’s 🎉💃🏼 @lululemon
𝘌é𝘯 𝘥𝘦𝘦𝘭𝘯𝘦𝘮𝘦𝘳 𝘣𝘦𝘨𝘳𝘪𝘫𝘱𝘵 𝘯𝘪𝘦𝘵 𝘸𝘢𝘵 𝘫𝘦 𝘣𝘦𝘥𝘰𝘦𝘭𝘥
Je bent lekker bezig met het geven van je training en een deelnemer geeft aan dat hij je niet begrijpt. Je begint meteen met nog een poging om het uit te leggen en ook dit werkt tevergeefs.
𝗪𝗮𝘁 𝗱𝗼𝗲 𝗷𝗲?
𝗔) Je gaat het nog een keer herhalen, maar nu met andere woorden.
𝗕) Je vraagt aan een andere deelnemer of hij het wilt uitleggen vanuit zijn standpunt.
𝗖) Je kunt de vraag parkeren en doorgaan met je training. Loslaten kan soms echt de beste optie zijn, aangezien je hiermee behoorlijk veel tijd kan gaan verliezen.
𝙒𝙚𝙡𝙠 𝙖𝙣𝙩𝙬𝙤𝙤𝙧𝙙(𝙚𝙣) 𝙠𝙞𝙚𝙨 𝙟𝙚 𝙪𝙞𝙩?
Benieuwd naar mijn antwoord?
➡ Druk dan op de link in de bio!
#echttrainen #trainersquiz #quiz #trainer #training #traindetrainer
Mmmm! So my #trainertip
for you today is to have a game plan when you’re going out to eat. With dinner, I aim for 75% veggies and 25% protein. And this dish nailed it! The salmon at #brio
was so dang delicious!! Why can’t I make mine like that?! 🤣
And what do you think about the boots I chose with my dress? I am in constant need of fashion advice, so scroll to the right and drop a comment if they worked or not puhleassse. 🙈 At least I’ll know for next time! 🤷♀️🤣🥰
Btw, to keep things real with y’all, food is absolutely a way of celebrating! I had a piece of the sour dough bread with balsamic vinegar and we split a #chocolatelavacake
for dessert! 😋 #cakeofmydreams
Wonderful dinner with wonderful company! 😍♥️♥️♥️ To 11 years!! And as D said, “It’s not nearly enough!”
And now, we just got back from our #indoorsoccergame
😍 Boot camp is going to be a bit painful to wake up for in 4 hours!! 😬 #livinglife
is all about stretching!
➡️ TL;DR: Stretching helps your muscles recover, prevents imbalances, prevents injury, and helps you perform exercises better.
➡️ RECOMMENDATIONS: Before your exercise session, engage in dynamic stretching (e.g. leg swings) or foam roll. After your exercise session, perform static stretching, holding for 15-60 seconds .
➡️ THE SCIENCE: Static stretching increases muscle tension and activates the Golgi tendon organ, allowing further stretching. Collagen fibers remodel and pull apart, lengthening the muscle tissue. Over time, with regular stretching, the muscle adapts and becomes more flexible. .
➡️ WHAT IF I DON'T? Without stretching, muscles become tight from exercise (due to repeated micro traumas to the muscle). Tight muscles can cause other issues in the body as well. For example, if the rectus abdominis and hamstrings are tight, and the hip flexors and erector spinae, a pelvic tilt can develop which can then cause back pain. Tight muscles are also more prone to injury, because they are not as elastic.
Final thoughts: STRETCH! Even if just for a couple minutes
Thank you @sydnerry
for the suggestion!
Have you tried these Dead Stop Rows!? If you're looking to increase your back strength, improve your deadlift and try something new, add these bad boys into your next back day. Like a Bent Over Row, proper hip hinging is needed to ensure no lower back pain. Slap some bumper plates on and let the weight go all the way back to the floor before going for your next rep. Give them a go and let us know how you like them! 🏋🏽♀️
Fun little leg circuit I tried on some clients then myself today. Focus has been on hamstrings and glutes lately, so these exercises were perfect: .
1) Stationary Lunge Pulses. Doing a stationary Lunge with a barbell *under* you forces you to stop before you lock out at the top, keeping constant tension on the muscle. It’s tough! .
2) Reverse Lunge to deadlift. I’ll be honest, this one felt weird for a while and took some time to figure out. Don’t step back too far, keep back flat, and focus on stretching the hamstring. Borrowed this from @jessie_hilgenberg
who just did a great tutorial!. .
3) Good mornings to squat. Keep that core braced in those good mornings and a gentle bend in the knee.
I did between 8-12 reps of each (per leg) here. .
Guys, the video quality isn’t great but it’s all I can manage for the time being 😓 I want to keep showing you cool stuff but sometimes the idea of spending a couple hours recording and editing just overwhelms me to the point where I just don’t do it at all. So until I can get my shiznat together a bit more, this is it! 😬
Today’s post goes out to #thankfulthursdays
. I didn’t even realize this was a thing until I looked it up, but I am so on board with it!
This Thursday I am thankful for having the flexibility in my job to take a #mentalhealthday
as a sick day this past Monday. After a few very busy weeks between work and personal life, I feel like I hadn’t gotten much down time to really recharge.
As a highly extroverted person I am normally very glad to be busy and on the go, but without anytime to replenish myself the battery starts to run low. .
So I’m thankful that I was able to take the opportunity to stay home from work on Monday to relax and just focus on myself.
I slept in a little bit, enjoyed my coffee, read some of the current book I’m reading, and did my best to not focus on any wedding planning right now (I may have gone down the rabbit hole a bit over the weekend....😬).
I have to say, I came back to work on Tuesday with more energy and a calmer mind. It was fantastic! #selfcare
is so important and it really is about listening to our own bodies and minds and realizing when it might be time to just sit back and truly relax.
What do you do for yourself when it’s time to relax and recharge?
Let’s talk about FORM for a minute. Good form is SO important when performing an exercise! It doesn’t matter how many pushups you can do in a minute if you’re not doing a single one correctly! Next time you’re working out, slow down a little & focus on which muscles you’re trying to isolate. Don’t swing your limbs around...instead, control your movement & you will feel a huge difference! I will be posting a good form Vs bad form video soon so check back for that!
In the meantime, here’s 3️⃣ reasons proper form is so important...👇🏼👇🏼👇🏼
1️⃣ You will avoid injuries! For example, if you squat & don’t keep your weight in your heels, you could potentially hurt your knees! 🏋️♀️
2️⃣You will see results faster! Good form places the muscles in the perfect alignment which allows them to generate the highest amount of force, which results in stronger muscles! 💪🏻
3️⃣You will be able to breathe better! Poor form makes it difficult for your lungs to function properly which causes you to feel fatigued quickly.😓.
#properform #goodform #exerciseform #avoidinjury #exerciseright #seeresults #seeresultsfast #trainproperly #getfit #fitfam #ﬁtnesstips #workouttip #trainingtip #trainertip #isolatemuscles #fitmomtip #exerciseadvice #montielactivewear @montielactivewear
Why you should PULL twice as much as you PRESS?? (And what does that even mean??)
Let’s think about our average day...What does it look like?
Most of us drive our cars to work. 🚗 Then we spend hours in front of the computer or at the desk 💻 . Our free time is spent texting on our phones 🤳🏼and our evenings are in front of the TV 📺 . These are all anterior (AKA “forward”) dominant activities. To counteract the muscular imbalance (AKA “the hunchback shoulders”) we need to change how we workout.
⏩IF WE “PUSH” ALL DAY (forward movements), WE NEED TO “PULL” MORE IN OUR WORKOUTS ⏪
This can be in the form of dumbbell rows, pull-ups, back extensions or deadlifts.
Failing to do so can lead to poor posture, mobility issues, tight necks and cause injury if not corrected.
DM us if you need some help getting started on the perfect progressive workout program or more tips for you to incorporate into your own workouts!
Did you know that static stretching (i.e. holding a stretch for a period of time) isn’t always the best before a workout because it can reduce performance in power and strength movements? 😮⠀
Studies show that using static stretching as a warmup can actually lower jumping heights, slow running speeds, and decrease lifting strength.⠀
This is because it can limit the amount of force a muscle can produce. 💪⠀
However some of us are still TIGHT and need a little extra warm-up & flexibility before a warmup. 😫⠀
This is where some quick FOAM ROLLING can help. Foam rolling prior to exercise combined with dynamic movement can help to improve muscular force production.⠀
We have receptors directly underneath the skin which communicate with the brain to detect soft touch, pressure, vibration and pain. ⠀
Foam rolling can help to communicate to the brain to relax our soft tissues through touch and pressure that allows the muscle tone to relax ➡️ which means more flexibility WITHOUT limiting force production 🙌⠀
Note: you only need 20-30 seconds per area, so be mindful to make the most of your warmup and workout time! 😉⠀
Nutrition Tip!!! 🍳 🥩 🍚
_ 💵 Bulking on a Budget 💵
_ ❇️1.)Everyone is on a budget, the question is is it a priority or not to you??? ❇️2.) It’s relatively not that expensive, if you are strategic with what you buy it should equate to what you already spend weekly or maybe even less... Unless of course you are living off ramen noodles, then you’ve got bigger issues to take care of! ❇️3.) Buy in bulk & stock up when sales happen!
_ #orangecounty #ocfitness #ocpersonaltrainer #bulkingonabudget #fitnesslifestyle
Want to know the best way to build muscle? Here are 4 top tips.
If you'd like more advice and support with your fitness and nutrition plans, or if you'd like to take advantage of our personal training service, talk to a member of the team next time you're at the gym.
Trainer Tip... Wednesday? Ok, so I’m a day late. Oops. I wanted to bring this page back to its roots a bit, but this time include some legit training expertise to help YOU exercise more efficiently. That being said, here’s little trick to improve your squat strength: pause at the bottom of the squat before pushing the weight back up again. A lot of people “bounce” at the bottom of their squats. As you go down, the muscles build up kinetic energy that can then “bounce” you back up again. Utilizing this energy keeps the muscle from producing as much force as it would if you pause at the bottom. It’s the same thing we do when we’re about to jump over something, squat down to get that energy and then use it to catapult yourself up. Squats are not meant to be catapults!!!! Hope this helps and DM me for other questions, issues, and fun facts. Now get out there and do work!
Do you get enough sleep? Here’s why it matters...
⭐⭐ Hump day equipment tip! ⭐⭐ Snap Fitness 3 month membership GIVEAWAY - link in bio 🔥🔥 (winner announced in 9 days!!)
Tonight we have a quick lesson on how to use the seated row machine properly, from our gun PT Tara. Use these tips to make sure you are working the right muscles through your back to improve back strength, posture and shoulder health!
We are currently offering 2 week free memberships for a limited time - text "FREE TRIAL" to 0411539385 to claim yours and kickstart your health journey with us! 😊💪
Jessica has been working at doing a chin-up for months!
Here is her tip: “My program included negative chin-ups and high weight, low rep kneeling lat pull-downs, and banded pull-ups and chin-ups!” ✅ @jesslibolt
The Truth About HIIT:⠀
HIIT, or High Intensity Interval Training, is a specific type of training style where you give your *maximal* effort, followed by a recovery interval. There are many different styles of HIIT — 1:1 (work to rest ratio), 1:2, 2:1 (ex being 30 sec work, 30 sec rest) — but the key is to give your ALL OUT effort during your work intervals🤪⠀
Benefits of HIIT:⠀
🌿Work harder at a higher rate than if you if worked out for the same amount of time at a more steady state approach⠀
🌿Good for those on a time crunch - true HIIT should NOT last more than 30 minutes!⠀
🌿Helps to develop Type II muscle fibers (fast-switch, power-producing muscle fibers)⠀
🌿May help regulate blood sugar levels reduce cholesterol levels, and/or improve heart health⠀
Downside of HIIT:⠀
🌿Can lead to injury if not done properly *like all forms of exercise*⠀
🌿Can lead to injury from overtraining (i.e. not allowing your body to fully recover)⠀
🌿It’s VERY taxing to the body since you should be putting forth your MAXIMAL effort⠀
How to avoid the negatives:
🌿Make sure you know proper form of whatever exercises you are doing (squats, sprints, etc.)⠀
🌿Limit your HIIT sessions to no more than 2-3/week, and at least 24 hours rest in between sessions to allow for ample recovery⠀
I know, we all are busy and that’s why HIIT may appeal to you but if you are truly putting forth your maximal effort, your body is going to need time to recover! If you choose to HIIT train, make sure to supplement your training with various other types of training modalities (LISS, yoga, strength training) in order to ensure proper rest, and ultimately, better health!👍🏽⠀
Did you find this post helpful? Let me know below! And comment of what type of training you want me to break down next!⠀
✨April one-on-one coaching now open, apply using the link in bio⠀
✨link in bio for free workouts & goodies⠀
#veronicarasicci #findyourflow #balanceyourlife #simplyflow #simplifyhealth #rasiccireset #womenshealthcoach #holistichealth #arbonne #pressonregion #womenwholift #onlinehealthcoach #workout #abundancemindset #arbonneathlete #arbonneconsultant #healthymindset
This weeks trainer tip we will be talking about the sun and how it is important for your health. The sun provides vitamin D which has tons of health benefits and is also know as the “sunshine vitamin “. Some of the many benefits are 🌞Protects against inflammation 🌞Helps improves brain function 🌞Helps put you in a better mood 🌞Lowers high blood pressure
With the weather starting to get nicer try to be more active and do fun activities outside like bike riding , hiking , swimming and other fun activities to get in that vitamin D 🏌️♀️🚴🏽♂️🧗🏾♂️#anytimefitness #schaumburgstrong #fitness #trainertip #fitfam #funinthesun #eatclean #summer
I have been horrible about water intake lately but a fellow fantastic fitness friend Dusty has inspired me to try to be better. Then today I received this email https://www.thenutritionaddiction.com/blog/drink-more-water from the @thenutritionaddiction
this am . I love this because it gives the WHY and an actual amount to shoot for in a day. So my #trainertip
is more water! #tuesdaytrainertip #water #waterdoesabodygood
Motivation comes easy. Dedication is much more difficult. In the beginning of my fitness journey I frequently blew off workouts. I ate poorly and drank too much. As you can imagine, I never got the results I wanted. After YEARS, of training consistently and eating healthier, I’m much happier about who I am and what I can do. My journey continues today and I hope I can help one person remember why they started.
The rewards of hard work, determination, and discipline only come after you give it all you got. Don’t ever stop! 💖
If you need help in your fitness journey, click the link in my bio to learn more about me and my personal training services.
#trainertip #motivation #determination #discipline #goals #health #bodygoals #positivity #womenshealth #fitover40 #dontquit #revivefitness
Need an idea for cardio you can do at home, or anywhere, with no equipment? Follow the below instructions.
1. Put on your guilty pleasure music. Pump that shit up.
2. Wear something comfortable that makes you feel bad ass.
3. Wiggle, gyrate and bounce around to the beat not caring if it’s wrong, silly or stupid.
4. For full affect do it alone - or at least like no one is watching.
Yes, dance!! Not only will you move your body, get your heart pumping, put your joints through their full range of motion but you’ll also give yourself a surge for good moods. Seriously, try it. I do exactly this on the regular. .
📸 @vemodalen_1975 #dance #dancelikenooneswatching #cardio #moodboster #trainertip #fatloss #blackandwhite #fishnet
....Volume Up ⬆️🔈. A common mistake I see people making when doing a standard TRX row is griping the handles too tight and curling their wrists as they row up. To correct this I coach clients to keep a loose grip and place the handles right above the calluses(if you have them)of your hands. This will ensure that the back is doing the majority of the work and the wrist aren’t getting any unnecessary load. Remember to keep your shoulders away from your ears as you come up, your elbows close to your side and your head straight(not protruded forward). The purpose of the exercise is to maintain good posture throughout the movement, curling the wrists, elevating the shoulders and protruding the head forward takes away from the value of the exercise. #TRX #Row #TRXRow #TrainerTip #CommonMistake #HaveATuesday
“Posture is not only important for appearance or muscular strength; research has shown multiple benefits to having proper posture. Most Americans have a forward slouching posture due to typical day to day tasks. Poor posture can actually cause stress on the diaphragm, causing improper breathing. Poor posture has also been shown to contribute to headaches and even affect digestion. Have your posture evaluated by a certified trainer who will be able to diagnose postural imbalances and prescribe corrective exercises.” ~ Rick #TrainerTip #Posture #PersonalTrainer #FitnessTogether #NorthAttleboro
Try this superset at the end of a chest workout. The around the worlds give you a nice pump, followed by either static holds at the bottom of a bench rep or some slight pauses as shown here.
We’ve all heard it at some point. No pain, no gain, right?
⚠️There is a big difference between pain and discomfort. While you can expect to feel your muscles and lungs burn (especially as you increase intensity or resistance) or experience some soreness after working out, pain that is sharp, stabbing, increasing, and/or limiting your range of motion should be taken as a sign to stop immediately.
✅Take a rest day, drop or decrease the load, or try a different exercise altogether. Listen to your body. Don’t forget that this process TAKES TIME. There’s no need to push through the pain in an attempt to speed things along!
#fitness #fitnesstogether #fittip #fitnesstips #fitnessadvice #trainertip #trainertiptuesday
Time for a Trainer Tip from Stacy! Here is a great visual representation of a healthy plate. (PC https://goo.gl/images/nYswCU) Think of whole grains and starchy veggies for carbohydrates. Protein can be accounted for via plant proteins for the vegetarian and vegan crews out there. As to the vegetable portions, remember to try and go for lots of color, variety, and seasonal combinations. A good way to meal prep and plan is to cook double portions and package half for lunch the next day.
#rockysfitnesscenter #wechangelives #trainertip #nationalnutritionmonth #healthyplate #onlinecoach
Trainer Tip Tuesday! 📣 "We all need more deadlifts and less deadbugs." -Coach Zach 🍊