➕ On Friday’s, we run ➕
Today, the @ionrunclub
tribe grew to 27. 🏃🏼♂️
Know any legends who should have joined us? Tag away 👇🏼
Do you struggle with motivation to exercise?
Do you find it hard to stick to an exercise regime?
Have you tried resistance training (RT)? RT has been shown to increase intrinsic motivation and exercise planning in adults. This could be because RT increases strength, coordination, bone density, balance, metabolism, cognitive function, self confidence as well as improved posture, sleep, mood and energy levels. Do we need to say more?
The benefits of RT are endless and underrated. Want to give it a go? Consult one of our EPs in your state to help you start a RT program tailored to you today! 💪🏋🏽♂️ Source: Kekäläinen, T., Kokko, K., Tammelin, T., Sipilä, S. & Walker, S. Motivational characteristics and resistance training in older adults: a randomized controlled trial and 1-year follow-up. Scandinavian Journal of Medicine and Science in Sports. https://doi.org/10.1111/sms.13236 #exercisephysiology #resistancetraining #exercisemotivation #evidencebased
now i’ve had my body fat measured every way possible (excluding the blender method).
Word of Mouth Marketing is a COP OUT.⠀
There. I said it.⠀
You don’t NEED word of mouth. ⠀
What you NEED is more HIGH QUALITY leads…⠀
It is not okay to rely on WOM marketing to grow your practice.⠀
Click the blog link in my bio to find out what you can do instead & to watch the full video.
💥DO I NEED TO DELOAD?💥
💥 Great post from @embrklifestyle
📌 Deloading is a great technique to implement to help your body recover and adapt after extended periods of heavy/intense training
📌 The typical protocol will call for a reduction of 50% in training volume. An example would be instead of squatting 315lbs for 4x5, the deload week would be squatting 315lbs for 2x5.
📚 The research has shown an increase in strength, increase in speed, decreased perception of fatigue and numerous other benefits. This is due to the temporary dip in VOLUME which gives our body a chance to ADAPT to the stress that was placed on it during the training period
📊 So, let's go through this flow chart:
📌 If you're making progress still, chances are you do NOT need to deload
📌 If you're tired in the gym then maybe look at other factors that can contribute to that such as NUTRITION and SLEEP ⬇️
🍖 We should always be eating close to our TDEE(Total Daily Energy Expenditure), and there are a ton of calculators online where you can punch in some numbers to see how many calories you need
😴 The next would be sleeping 7-8 hours per night which is a non-negotiable, as it may take 2-3 days of full sleep to reap the full benefits
📊 Again, if you're not making progress, you need to make sure that NUTRITION and SLEEP are optimized before making the decision to deload
📌 If you have those in check and you still find yourself tired during workouts and/or throughout the day then it's time to DELOAD
💥 When to deload will depend on the person:
📌 If you tend to fatigue on that 6th week of training then deload on that 6th week
📌 If you are on a CALORIC DEFICIT (for cutting, fat loss) then you may need to deload more frequently
📌 If you are a more ADVANCED lifter then you may not deload as frequently
📌 Again, it ALWAYS depends on the person/situation, but this flow chart can give you a good framework to start from
💯 Once you understand how your body operates, you can start implementing Deload weeks into your training program without having to revisit this chart
🍃with FST you can unlock the potential that is trapped within your body from long work days, past injuries, or stressful demands •
🍃 facial stretch therapy releases & relaxes the body & mind through table based movement stretches & combined breathing techniques🌬 •
💌 DM me or email email@example.com
to find out more about your physical wellness 🌿
I’ve been working on Rick’s posture since July 26 2018 it’s been almost 3 months and there is much improvement to his posture . I have physically worked with Rick 1xs per week. I gave Rick exercises to do at home and he did them vigilantly and it shows. Remember a GREAT personal trainer knows how to teach proper biomechanics and should also know how the body responds to the physiological changes during and after exercise, Those 2 scientific combinations will bring the client to their highest level of achievement! What ever that is 😊
FITNESS with GEAGS #posturecorrection #personaltrainer #fitnessexpert #biomechanics #exercisephysiology #musclecorrection #kyphosis #nevertolatetostart
Come visit me at Break Free Pharmacy and Cryotherapy! No lines, one-on-one care & 3 minutes to sculpt your pain away! 👩🏼⚕️💊💜
Most of us perform tricep extensions to some variation, but are you getting the MOST out of your extensions?❓
Next time you go to grab that rope for your extensions, grab the rope a few inches ABOVE the plastic/rubber stopper that is at the end of each rope, grip FIRMLY and engage a slight hip hinge while keeping elbows tight into the body.
While gripping firmly, extend fully and once you reach max extension, pull the rope apart as if you want to tear it apart. Using a controlled eccentric motion, return to starting point.
So WHY grip rope above the stopper? Gripping the rope solely by itself will greatly increase forearm flexor and extensor activation and take that grip strength to another level 😁
❗Grip strength plays a VITAL role in our ADLs, as well as any type of strength training. I also use grip strength as an injury indicator and in rehab. Individuals with greater grip strength are less likely to suffer wrist and elbow injuries. Individuals with lateral or medial epicondylitis can benefit greatly from a progressive grip strengthening program.
CONCLUSION! Light up those forearms as often as possible and this simple example shows how you can effectively and correctly work your triceps along with your forearms.💪💪💪 Remember to swipe the slides!⏩
#fitphysiology #exercise #retrofitness #exercisephysiology #rushfitness #research #hypertrophy #lifting #pracricewhatyoupreach #strengthandconditioning #studies #fitnessresearch #kinesiology #phillyfit #fitphilly #exercisephysiologist #forearm #grip #triceps #tricepextensions
Double tap if you like this
If we’ve talked at length before, you know I preach that coaches need coaches. Not just for their own training, but just for the mental load it takes off and time it saves to have someone else looking out for your health too. We hold our athletes accountable, but how do you hold yourself accountable?
🦁 My methods are:
1️⃣ To practice what I preach: train regularly, get in the bed in time/sleep enough, don’t eat like a fool, spend time around people who bring out the greatness in you, and make good decisions.
2️⃣ To have another coach write my program. I can’t do it for myself; it’s embarrassing that I overthink my own program more than I do/did while writing for Div I schools and military athletes. It’s just not something I want to deal with.
➡️ Enter Charlie Francis, who I finally got around to studying this year and peaked my interest in speed for the first time since my ⚽️ days, and then meeting @hunter_charneski
, who will be my new carriage driver. .
🗣 It’s Seriously, Sprint Or Die for the next 12wks, folks. Can’t wait to improve and learn, and finally get back to a top speed I’m proud of... which I haven’t been at since college 🤷🏼♀️💃🏼
🌝 When I get that and even a remotely acceptable form back, it’s over!! 😂😂
🤙🏽😌👌🏽”Nurture your inner monke- OH $#*t
!” - Saw someone do a jump like this & asked what it was called in their dope gnarly insanely wicked hang loose dialect. 30 mins & many assbusts later, finally got it. Not bad for my first time. Day 1: Successful 💪🏽🔥🧗🏽♂️
I wrote a blog 📝
It’s an evidence based look at the science behind nasal breathing and athletic performance 👃
If that sounds like it might tickle your fancy then go read it 📖
The link is in my bio ➡️👍
Intensive Therasuit Therapy....
Does it actually work?
Are we truly changing lives?
How can we know for sure!🤔
Are our efforts to change the current therapy model offered justified? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
ABSOLUTELY!!!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As part of the MOAM trial we are having results measured and collated by an independent party. Each child has a pre and post intensive, physical assessment done so that gains can be independently noted using the Gross Motor Function Measure (GMFM). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The GMFM is used to evaluate change that occurs over time with gross motor function in conjunction with the outcome of motor intervention & therapies. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Brody is one of the children taking part in the trial and just a few days ago he had his post assessment after having completed his second intensive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
His results from the GMFM show a 15% improvement in Category E (walking, running & jumping)!!!!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is AMAZING!
These are the facts in BLACK & WHITE....
THIS THERAPY IS THE WAY FORWARD! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#intensivetherapy #therasuit #occupationaltherapy #physicaltherapy #therapygoals #cerebralpalsy #awareness #ndis #amazing #hardwork #exercisephysiology #inspirational #dedication #changinglives #changeiscoming
• R E C O V E R Y•
When was the last time you had a really good stretch? We suggest grabbing a Thera-band and giving those hips a release; especially is you sit for long periods of the day!
Feel like you’re just constantly trying to pump out social media content all the time and getting nowhere?⠀
…we’ve been there. It’s totally overwhelming!⠀
Or maybe you’re just unsure on where to start full stop?⠀
Well get ready to learn the very same 4 step process we use in house and our clients use to get a mass following on social media and fill their practices.⠀
Episode 47 of the Practice Acceleration Podcast is now LIVE!⠀
Check it out [link in bio].
☑️ NOW BOOKING CLIENTS ☑️
• • ✨The Studio is ready for business! ✨
I am once again accepting new client bookings for Fascial Stretch Therapy (FST)! 💌 DM me or email firstname.lastname@example.org
FST is BY FAR the most effective method for pain reduction that I have witnessed and administered in my nearly 9 years of working in the health field. I use FST in combination with my Corrective Exercise & Fitness Training knowledge to assess each clients’ lifestyle & mobility needs. From there, I map out a plan that works best for you to untangle any damage done to your body & to unlock any areas of opportunity that may be restricting your body from its full physical potential (I.e past injuries, accidents, scar tissue etc.) FST is a relatively new practice of unique table based assisted stretching which focuses on the muscles & connective tissue that surround & encompass the joints. Fascia is a network of layered connective tissue that surrounds muscles, bones, & joints. The joint capsule is involved in optimizing the mechanical function of the joint & is also part of the fascia network. When fascia & the joint capsule are restricted it can cause increased muscle tone, strains, & tears. It also contributes to scar tissue formation which inhibits efficient movement patterns, further increasing tightness. What makes this therapy different from other flexibility programs is that each stretch movement begins with a light traction of the joint being treated, to allow for a deeper stretch & to replenish nutrients back into the joint itself. The movements are not static/stationary stretches, but rather span the entire range of motion for that joint & its’ respective kinetic net. By having a therapist move you into areas you otherwise can not reach provides clients with a total body release.
I will explain kinetic nets in another post for anyone wanting to learn something new!
Benefits to FST
• Treatment for acute & chronic injuries
• Improves symptoms of chronic & developmental diseases
• General fitness
• Muscle strength & power
• Reaction time
• Flexibility • Mobility
• Mental & emotional healt