Gloomy days + Saturdays are the perfect recipe for some fun in the kitchen! We love putting a healthy twist on original treats 😋 what’s a holiday fave of yours?
How do you do your dumbbell row? Have you ever thought about the bar path of this exercise? Most often when I show this move to a new client their first instinct is to row straight up towards their armpit. The problem with that position is that a) it puts more emphasis on the rhomboids rather than the lats, and b) if you have tricky shoulders it can be quite uncomfortable! ⠀
Instead of a straight up-and-down path, try using more of an arc, bringing the dumbbell closer to your hip. Let the lat stretch out in the bottom position - this gives you a big range of motion which will recruit more muscle fibres. Drive your elbow back, keeping it close to the body. And #protip
: move your back leg back even further so you don’t bonk yourself in the thigh! ⠀
Give it a try and let me know what you think! ⠀
#trainertip #dumbbellrow #backday #backattack #athomeworkout #fitmom #momof3 #mombod #trainerswhocare #ottawapersonaltrainer #lats #trythis #exerciseideas #exercisedemo #exercisevariation
STEP - UP
The step up is a common exercise that is done incorrectly time and time again.
1.) Action - Begin by slightly leaning forward. Allow the weights to swing forward so that they are close to the plan of your ankle. Keeping your back leg straight, push through your top leg, extending your knee and hips simultaneously to drive your body up and over the step. Do NOT allow your back leg to push off the floor.
2.) Look For - A slight forward translation and directly upward movement of your spine.
3.) Avoid - Bending or extending your knee. Allowing your font knee slip forward beyond the toe line or any part of your front foot to lift off the step . Moving your knee either laterally or medially - keep it directly over the stepping foot.
Hey everyone! The lat pull down is a great exercise for strengthening your upper back, but ,like any exercise, it can be ineffective or even dangerous when performed incorrectly. Two peer reviewed studies recommended the following check points.
To effectively target the lats during a pulldown, do the following: • Use a pronated (palms away) grip. • Pull to the top of the chest. • Use the grip (shoulder width or wider) that feels the most comfortable
Trainer Tip: Create an environment in your home that stimulates fitness by keeping various pieces of fitness equipment in easy access for use: a pair of Gliding Discs in the living room, a stability ball in the TV room, and a Bender Ball in the kitchen. Also, post a list of exercises that only take a minute near all of the equipment in your home.
Make sure you following us!
This Week’s Ask a Trainer with Bill:
I work abs every day, but I still don’t see results, why?
First, we don’t need to train abs every day, they need recovery time like any other muscle group. Arnold said it best “we make abs in the kitchen.” Ultimately, we want to take the fat off those abs with a clean and healthy nutrition plan. The same discipline you put into training your abs is also needed for good consistent nutrition. Here at Anytime Fitness Freeport we can help you reach your goals! Let’s make healthy happen! @anytimefitnessfreeport #anytimefitness #trainertip #bleedpurple
Can you spell the alphabet with one leg?😜🔤
Tony is here to tell you the importance of hip mobility and show you a trick to prevent injury!
We all have those days where we want to give up. We are human. When that feeling creeps in, just think about why you started this fitness journey in the first place. Did you want to improve your quality of life, run a 5k, be a good example for your children? Hold on to your “WHY” and keep it in your mind. Tell it to your family or a friend so they can help keep you going. Talk to a trainer or instructor and let them help keep you on track. We are here for you and nothing warms our hearts more than seeing people reach their fitness goals! .
#fac #myfac #fitness #workout #rememberyourwhy #trainertip #youarestrongerthanyouthink #fayettevilleathleticclub
This weeks #trainertip
is all about #rest
Not getting enough sleep can mean your body is unable to recover properly.
Lack of sleep and quality rest can restrict weight loss and muscle growth.
So no matter what your health and fitness goals are... make sure you are getting AT LEAST seven hours per night 💤💤💤
#anytimefitness #anytimefitnesscashmere #trainertip #sleep #rest
LET’S TALK ABOUT THE PELVIS
So many muscles are involved in stabilizing the pelvis region(hip flexors, abdominals, glutes). How your pelvis sits and moves is important to know and understand when working out(and for everyday life really)! •
Anterior pelvic tilt(first picture) is very commonly seen today, as many people sit at desks most of the day. Often times those who have an anterior tilt suffer from tight hips, weak abdominals and weak glute muscles. To help correct an anterior tilt you would want to focus on stretching the hips and strengthening the abs and glutes with stretches like child’s pose, the pigeon, and utilize exercises like glute bridges!
Less commonly seen, is the posterior pelvic tilt(second picture). Those who suffer from a posterior tilt usually have very tight hamstrings and a weak core and lower back. Foam rolling is a must for alleviating the tightness in the hamstrings. Exercises like Superman’s and leg lifts will help strengthen the back and core.
Here’s a challenge for you. When you stand think of your pelvis as a bucket of water. You don’t want to spill any of that water. This will force you to brace your core, and bring your pelvis to a neutral place. Depending on how you feel, you will be able to determine if your pelvis tilts in an anterior or posterior direction. From there you can use some of the above stretches and exercises to help correct it! Your posture will thank you! And if you have any questions feel free to DM me and I’d be happy to help!
#personaltrainer #pelvictilts #braceyourcore #onlinetrainingcoach #strengthtrainingforwomen #girlswholift #strongcorestrongbody #trainertip #gluteexercise #supermans #correctyourposture #exercisetip #stretches #1stphorm #1stphormathletesearch #legionofboom
Some days can be harder than others to make better-for-you decisions when you’re on the go or didn’t prep before the start of your day!😬 #yafeel
Here are some of our favorite hacks to make those days a little bit better ⬇️🧞♂️ .
✨ Have ready-to-go snacks on hand (love some PB + Banana, protein shake, rice cakes + avocado, ect.) 🥜🍌🥑 .
✨ Cook in bulk + freeze your meals .
✨ Crockpot meals: cook overnight or while you’re at work .
✨ Buy pre-chopped veggies 🥗 .
✨ When in doubt, protein bars are helpful when you really just have no time at all! (#fittip
look for ones lower in sugar) .
✨Outsourcing from a meal prep service company if you’re just done with prepping + cooking all together😅 (one of our faves if you live in the ATL area - @freshnfitcuisine
Do you have anything to add to the list?! Let us know below😊 🍳🥑🍃 🍞
Let's say, you are wanting to get started on a diet or training program. Maybe you know what kind of diet you want to follow, maybe you don't.
This may be your first diet attempt, it may be your 100th. Either way, you want to give it a go.
The first thing you should do is take a real good look at what you are eating now. An honest look. I recommend the MyFitnessPal app. And I am not talking about what you think your diet foods will look like. Or what you think you are "supposed" to be eating. I am talking about what you are actually eating. ALL of it!! Even the the things that you think may be "naughty" or "bad". You need to log everything that goes into your mouth for at least a week. Then ask yourself, is this about normal for me? Was this week a good example of how I eat normally?
Before you begin cutting calories, you need to see how many you bring in on a regular basis! How many calories has your body where it is at right now?
Then before you start following a recommendation of how many calories you "should be" eating you need to know what you are eating. This app WILL give you a goal number based on your height, weight, activity level, and goal. But for the first week, don't worry about that number, just log your intake. No pressure! Just honesty.
BACK|UPPER BODY⚡️ Peep some of my favorite exercises to use with my clients in our Upper Body Sessions while working the back which includes (lats, traps, posterior deltoids) for maximum caloric burn & results — and working all of them together is the best way to go! ✔️Activation|
Band Flies ✔️Followed by|
Lat Cable Pull Downs,
Traditional Bent Over Rows,
Back Flies Squeezing Middle/lower Traps & Posterior Deltoids for that 💪🏼🔥 When performing each of these exercises make sure your shoulders stay down & back, and you are drawing those shoulder blades back and together for a solid pinch/burn at the top! Shoulders stay relaxed & away from the ears... and then feel that burn and see those results!
#InspireDaily #NASM #TrainerTip #PersonalTraining #BackDayWorkout #UpperBodyWorkout #Fitness #fitnessmotivation
We're kicking off our #TrainerTip
campaign with tricep extentions! Remember, elbows are like earmuffs!
When starting your fitness journey, remember that it is more important to get in the habit of exercising regularly than to exercise for long periods of time. You can start adding more time and intensity once you get in the habit. Any exercise is better than nothing so even if you only have 15-20 minutes...get moving! Have a fitness question? Comment below or send a DM. Our trainers are happy to help.
#fac #myfac #fitness #workout #trainertip #getmoving #fayettevilleathleticclub
Tis the season for pumpkin spice, am I right?! 😜 This keto pumpkin spice egg loaf is looking fire right now🎃🔥 swipe to see how we uploaded @fooddreamer
‘s recipe in @fitgenieapp
Increase your deadlift ## by tempo training
Several studies have demonstrated the effectiveness of eccentric training for strength and size gains. "Eccentric" just means the lowering part of the lift, usually called the negative. Findings also indicate that muscles are capable of producing roughly 20-50% greater torque during eccentric contractions when compared to isometric or concentric (lifting) conditions.
In reality, the goal is to use as heavy a load as possible with proper form (neutral spine, and good hip-hinge mechanics). Performing a controlled negative on deadlifts with heavy but submaximal loads produces levels of full-body tension and co-contraction that are difficult to match. Furthermore, the combination of intense loading with significant time under tension makes it a highly effective hypertrophy stimulus. After several weeks of performing these, your deadlift strength will significantly improve.
1. Master proper technique and lifting mechanics before using these protocols. If you apply these methods correctly you'll get incredible results. If you have sloppy form you'll set yourself up for stagnation and injuries.
2. Research demonstrates that eccentric training can be a powerful stimulus but it can also produce overtraining symptoms if abused.
3. In terms of frequency, start off conservatively and gradually progress.
Once a week with a total of 2-3 sets per session will be more than sufficient when combined with your normal training routine.
4. Soreness shouldn't be excessive. If you're sore for longer than a couple of days, reduce the volume and intensity. Your technique may also need some adjusting.
exercise of the week: bicep curl! Primary muscle: biceps! Palms face up, stable plank position with hips in line with ankles and shoulders, elbows stay up while you bring your palms towards your temples. Keeping your elbows elevated directly targets those biceps instead of turning the exercise into a row! 💪🏻
BMF Trainer Tips with Master Trainer, @ethanmarinefit
: “If you have a pre-existing injury, or just simply want a break from the treadmill run, we’ve got options for you! In addition to the daily maintenance in proper recovery for your lower extremities, here are a few other things you can do.”
☕ Cafe latte shake = 5 servings of veggies 🥗 🍼Milk that does a body good for MeyMey 👶🏾 ...??? But what's that in the background!?! Is Leeroy listening to country!?! 👢🎶🤣
Conquer the inner and outer thigh machine and become a pro in the gym. Thank you Andrea, for this awesome #trainertip
on this beautiful Tuesday. Why not get your warm up today by running to the gym. 🏃♀️🏃♂️
Does this sound familiar...
You decide it is FINALLY time to start your fitness journey, so you research what type of workouts burn the most fat, because OBVIOUSLY, you don’t want to waste your time doing a bunch of stuff that “isn’t going to work.”
HIIT seems to be all the rage, and everyone who is promoting it is either really thin or super ripped, so you join a mega-community, or download the hot body bikini guide, because this HAS TO be the secret.
Eventually your short, effective workouts are taking you an hour or more, and all you can seem to focus on is if your calorie burn is going to be high enough to make this a “good” workout.
Maybe you add on EXTRA cardio JUST to be sure you are achieving that 800 calorie burn?
On top of all of that, you have been feeling for awhile now, that your progress has plateaued - you are working hard physically, so it MUST be your diet?? 😫
But when you reach out for nutritional support, you receive a flat “keep going” or “eat clean, work hard.”
To which you think to yourself, “Thanks, but I feel like that’s exactly what I’m doing!” 🙇🏼♀️
It’s ok if you’ve been there. I think a lot of us have. 🙋🏼♀️ A few things to remember:
1️⃣ The effectiveness, or quality of your workout should never be paired with your calorie burn or the duration of your training. You can work out for hours doing something that isn’t advancing your fitness level or giving you the results you desire..
👉🏼Stick to a plan that aligns with your goals, and focus on executing each rep with proper form.
2️⃣ When performing HIIT, keep your intervals SHORT (15-30 sec). The objective is to go hard & fast. If you try to do HIIT for an hour, you are most likely going to go easy in parts of it, which defeats the purpose.
👉🏼Aim for 1-2 sessions a week, max 20-30 mins.
3️⃣ Regardless of how you train, your body is much SMARTER than you are. It WILL adapt to the demands placed on it. If it’s not experiencing anything different, why would it have reason to change!?
👉🏼Increase weights, TUT, or work with a coach who holds you accountable to your goals.
🔥 Group Trainer Tomikah shares some #WednesdayWisdom
on how to setup & perfect a Plank. Be sure to remember Tomikah’s tips when you next do a Plank in class! 👌🏼
🔵 Team Training 🔴 Life Changing ⚪️ Fitness for All ⭐️
Trainer tip Tuesday!
Everybody needs 0.5-1.0 oz of water per pound bodyweight. If you tend to do more vigorous activity and sweat a lot, drink close to 1.0 oz per bodyweight.
Drinking the right amount of water can help improve mental function, reduce food cravings, and boost metabolism! And drinking too much can cause hyperdilution (basically don't drink a gallon a day if you don't need it). However, don't be dumb and enter yourself in a water drinking contest. Contestants have been known to get too competitive and drown themselves by drinking too much too quickly...and we don't want that.
We hope this knowledge bomb helps!
#bodymechanixsf #bodymechanix #hydrate #trainertip #trainertiptuesday #fitness
Trainer tip Tues: Battle rope workout! 👇🏽 Screenshot & save ☑️
➖ double wave - move both arms up and down, 60 sec on 30 sec off ➖ alternating wave - make waves with the rope! 60 on 30 off
➖ squat and alternating wave get low and make waves. 60 on 30 off
➖ shoulder press with rope - 60 on 30 off
Repeat 3x 💪🏼
with Coach Joey 🍊 demoing the Dead Bug exercise that you’ll find in today’s workout. It’s great for unilateral training and “corednation” take your time with it and have fun! Remember, never hesitate to call your coach over for additional instruction 👋🏻
You know what day of the week it is😉
Here is your weekly #TrainerTip
Learn proper techinque and show off infront of your buddies🙌
This weeks #TrainerTip
is from Nick! Make sure you’re not skipping your warm up to reduce the risk of injury and maintain healthy joints!
💥Coach Tip Tuesday ➡️ Running, like life, is full of ups and downs. If you’re struggling with an injury, a lack of motivation, or something else that is pulling you away, don’t give up on your goals. It will pass if you’re patient and actively take steps to help it...see more below ⤵️
It can be really hard to take a break from running, especially if you love it, are training for a race, use it as your stress relief, or any of the other number of reasons why we run 🏃🏼♀️🏃🏽♂️ I’ve learned that my perspective is so important to getting through the tough times... . 🔹Injured? Do cross training activities that you enjoy and that won’t irritate the injury. Strength train more. Use this time as a mental break and a way to fix the things that made you injured in the first place.
🔹Lacking motivation? Reduce the pressure on yourself! Take off your watch, do a different activity other than running, re-evaluate your training plan, get a coach, mix up your routes...a lack of motivation can be for various reasons but often it’s from burnout, so getting out of that cycle is key.
🔹Life factors? At some point or another, even if we are really committed, there are things in life that will pull us away from running. Focus on what you can do and don’t let running/not running stress you out more.
I believe that running is a life long sport and like life, we need to adjust along the way to make the most of it. How do you cope when you have a running setback? 🤔
#coachtiptuesday #runningcoach #twtraining
: Let's talk about healthy eating. First of all, no one eats 100% percent healthy all the time. And that is ok #yolo
. But healthy eating is the number 1 way to make a change in your body. Exercise helps, but making a bodily transformation really does start with food. I recently read something that said "don't DIET, instead rearrange the letters and EDIT your food choices." This spoke to me.
I posted this picture because I still have a LONG way to go to a perfect body, but I am proud of the progess I've made. I hope to inspire others to make slow, but sustainable changes in their lives as well. Again, I don't eat perfectly - no one does. But recently, I haven't been doing a good job of tracking the food choices I make, which makes it harder for me to have a full picture of what I'm eating. Tracking makes me feel empowered and in control of my health. Try it out - use an app like @myfitnesspal
or keep a physical journal, a note in your phone, etc.
With 15 days until Halloween, I have decided to recommit myself to healthy eating. I will track everything that I eat in My Fitness Pal (you can follow me on MFP at lkalina91290). I will use my Insta Stories to give some insight into what I am eating. I am also going to try to keep my processed sugar intake to a minimum (move over ice cream - I went apple picking this past weekend!). There will be little slips and bumps in road. But I won't beat myself up about it, as long as I keep continuing to track what I'm eating.
Join me over the next 15 days! Let me help hold you accountable. Tag me in your food posts or add my on MFP. Let's all do this together! Are you in?
from Milestone Personal Trainer Chelsea Stengel! Call 502.896.3900 x 115 to schedule a personal training session!