The last 4 weeks of prep are the the most challenging but also the most rewarding. It’s when I start to notice changes happening to my body daily which in turn motivates the hell out of me. The first 8 or so weeks are he hardest because you’re just impatiently waiting for everything to come together....And now it is!! I am starting to truly believe this is my beat package to date thanks to @freakmaker1
I’ve had a few comments on recent pictures of how my body is goals. I strongly encourage lifting weights and gaining muscle for a lean, toned look BUT in no way is my body right now maintainable. I’m eating a caloric deficit, training hard day in and day out plus the added cardio. There’s no way I could sustain this lifestyle year round. Not to mention, the impact low body fat has on the human body.
So what I’m saying is, I appreciate the nonstop love and support I get every day, but don’t compare yourself to others and do what you’re happy with in a healthy manner.
New BSP NOVA blog is up (link in my bio)! In it I talk about the different postures we use to set our clients up for success, Ninja Turtles, and milkshakes. Click the link in my bio to read more about how your alignment effects what you do in the gym.
I’m always looking for a good exercise that focuses on my glutes! Single crossed leg glute bridge with weight is a winner. Instead of bringing your bunz all the way to the ground, keep it off and just pulse. Make sure you keep your legs, core and glutes tight. Enjoy! #wednesdayfitness
🔺Crunch or Not To Crunch🔺
The Crunch has been more recently a topic of conversation since the popularity of planks and functional movements. But, I have questioned its risk to spinal health. Skeptics have reported on postural changes that occur due to a shortened Rectus Femoris (no evidence found on these claims), but does it really?
🔹Abdominal crunches engage the upper Rectus Femoris. What we know of adaptive shortening is it occurs from extensive amount of repetitions and long durations of a sustained posture. So, performing, for example, 50-100 crunches 3x/week should not be a problem, especially when incorporating posterior trunk strengthening.
🔹Another aspect to consider is crunches are not only concentric but eccentric moments (if allowed)! So, the moments are balanced out.
🚨Final Thought: Crunches are okay, just don’t do them all day!
Have you been in to check out our world class facility? Shoot us a DM to @mi40_gym
and schedule a training session!
Video Repost from @mi40_gym
Have you thought about bringing deadlifting into your training routine? Improving your hip hinge and maintaining a neutral spine can help protect your back from injuries 🏋🏼♂️💪🏼
I am honored and very happy to share that I have recently been included on the MedFit Education Foundation’s Education Advisory Board. This is a fabulous and needed organization.
The MedFit Education Foundation (MFEF) was founded 2017 to facilitate education for fitness & allied healthcare professionals to keep up-to-date with the latest information on prevention, rehabilitation and preserving the quality of life for those with chronic disease/medical conditions, including but not limited to: Alzheimer’s, Arthritis, Autism, Cancer, Diabetes, Disabilities Fibromyalgia, Heart Disease, Mental Health Challenges, Multiple Sclerosis, Parkinson’s, Osteoporosis, Respiratory Disease, Stroke and women’s health issues including pre & postpartum care
#tracymarkley #tracyspersonaltraining #medfit #MFEF #thestrokeofanartist #tippingtowardbalance #fitnesseducation
#fitness #healthcare #personaltrainer #personaltrainers #education #onboard #medicalfitness #yoga #pilates #strokerecovery #fitnessaddict #fitnessmodel #strength #power #goals #dreams #studioowner #justdoit #healing #health #healthcare
📄 : According to the makers of bounty bars, 1/2 of this pack is the suggested serving. But there are fewer things that look more ridiculous in life than a ripped open bounty rapper lying somewhere with it’s uneaten contents still remaining inside... by @thefitnesschef_
🔎 Chosen by @foodsile
Eating any food which you enjoy often is key when trying to lose fat. Whether it’s a bounty bar or celery, the same mindset should apply. That is; “how can I eat this regularly whilst still achieving my goal”? Soon enough, you’ll see that some calorie dense foods need to be eaten in more moderation than other low calorie foods in order to progress.
The thing is, if you can’t fit in 278 calories (from a food you love) into your diet from time to time, something is wrong. And it’s probably your mindset. I would very much doubt you will feel fulfilled eating 1/2 of a bounty bar. Whilst it means you consume 139 fewer calories, it also probably means you are pining for the other half and you’ll eventually eat it anyway - but now it’s 278 calories with guilt and shame. Feeling these emotions often is not going to support any fitness goal.
Alternatively, you could just eat all of it. Done. A calorie dense treat you’ve enjoyed and accounted for. In fact, my guess is that by eating it all, you’ll feel pretty damn good doing it. Then you can move on without any guilt, just like you should after eating any food. Inclusive mindset and flexibility is the key to sustaining any goal.
There is absolutely a place for moderate intake of non optimal, calorie dense foods in any diet. The key is to make sure you are in control of your overall calorie/nutrient intake and that you’re still achieving your goals. There shouldn’t be any emotion involved... (except a smirk of happiness at the taste).
If someone you know would be interested in this, then send them here.
#bounty #caloriedeficit #fitnessmindset #calories #fatloss #chocolate #foodsile #treat #bountybars #nutrition #flexibledieting #flexibleeating #healthymind #healthymindset #fitnesseducation #losefat #nutritionist #chocolatelover
Pilates, which was developed by Joseph Pilates in the early 20th century, is a form of exercise that targets and strengthens the abdominals. This form of exercise is widely known for its rehabilitative nature and is recommended for people with back injuries.
Reap the benefits that this popular exercise form has to offer – both for yourself and your clients.
Help clients to overcome health issues such as postural problems and back pain.
Learn to become a more centred fitness trainer using Pilates principles.
Our Pilates certification is internationally accredited so you can work anywhere in the world.
Make your passion for fitness your career – and never feel like you’re “working” again.
#pilates #certification #fitnesseducation #accredited #inspire #train #workout #passion #opportunity #career #gymlife #fitfam #goals #pushthelimit #success #pride #amped #core #muscles #goodlife
HOW TO GENERATE LEADS WHILE YOU SLEEP!
Lead generation is, without a doubt, the single most important factor in your survival as a PT.
Without leads you don’t get new clients. Without new clients, you don’t make money. Without making money you’re forced to quit and take a 9-5.
The standard method for generating leads for most PTs is the dreaded "walking the floor" - i.e. interrupting strangers who are working out, telling them they’re doing it wrong and asking them to give you money!
Check out this blog for some alternative ways to generate leads that, once you've set them up, will bring in enquiries while you sleep!
Less than one week away! Next Tuesday, July 24th, the F2R Run Club will be hosting our @gotrcc
Girls on the Run Virtual 5K! Meet us at our store at 6 PM to check in for this 5K event. .
All proceeds of this 5K will be donated to the Girls on the Run Scholarship Fund!
The 5K is $20 for adults and $15 for children. We are encouraging our run club members to register for this 5K here: https://www.raceplanner.com/register/index/03YN8B5F1RHZJ3R?sid=eb14d1aa315240f4aaaf75dc77b3f3c9
All registered runners will receive a finisher medal and training program! After the 5K we will have water, juice and snacks for our runners! .
We hope to see you there!
... Build your life around the people, places, and things, that make you feel ALIVE, UPLIFTED & FREE!! How can you bring these to the world today? 🤔#MakeMovesThatChangeYou
Do you want to live the #XPTLife
and incorporate #BreatheMoveRecover
techniques into your training programs? I will become an XPT Certified Coach at the next certification course in CHICAGO!
We ❤️ Rowing 🚣🏼♀️ because:
✔️ It’s a full body compound move.
✔️ Can be a mix of cardio + power.
✔️ It’s low impact.
✔️ It’s a pulling movement.
Cardiovascular training doesn’t get tons of love in today’s strength training oriented industry. The rower can be a great option to include for many clients because the impact of running and other high impact activities aren’t a great fit for most deconditioned clients.
Whether you use it as part of a comprehensive warmup or intelligent intervals throughout the program give it a try next time you’re in the gym and let us know how it goes 🥊
#rowing #technogym #cardio #strength #personaltrainer #personaltraining #fitnesseducation #fitnesspro #fitnesstips #boca #bocaraton
Women need protein too 💪 supplements are often thought of with “getting big”
Protein itself is a nutritional supplement. Meaning it’s a convenient alternative to protein foods like chicken or beef. It’s best used post workout to fuel recovery, no matter if the goal is gain size or lose weight. In fact, a higher lean body mass (muscle mass) results in faster weight loss due to a higher rate of calorie burning throughout the day.
Sports Performance supplements can aid in better workouts, more strength, and better recovery. There is also a huge importance focusing on the health and wellness supplements. Multivitamins, minerals, greens supplements, and more can aid in an overall better feeling along with more energy for your daily life.
If you think supplements aren’t for you, stop in and have a chat with our knowledgeable staff at @anc_avon
and see if we can find what’s best for your needs.
fully stocked at ANC and it’s @jess_ann1913
favorite protein for her daily needs.
#fitnesseducation #supplementknowledge #healthylifestyle #healthandwellness #learnitright #fuelyourbody #supplements #nutrition #strengthtraining #sportsnutrition #americannutritioncenter #teamanc
Модуль 2. ✅“ПИЩЕВАЯ ТЕРАПИЯ ПРИ РАЗЛИЧНЫХ ЗАБОЛЕВАНИЯХ”‼️ 🗓 Дата проведения: 25-26 | августа | Одесса📍 🎓Преподаватель: Ежелин Юрий 📚План семинара: 1 Основы пищевой терапии (детоксикация, голодание, гормезис, аутофагия, нутрицевтика). 2 Пищевая терапия при заболеваниях ЖКТ, (гастрит, панкреатит, гепатит и т.д.). 3 Пищевая терапия при диабете.
4 Пищевая терапия при заболеваниях ССС, (аритмия, атеросклероз и артериосклероз, инфаркт). 5 Пищевая терапия при заболеваниях НС, (психосоматические расстройства, растройства сна, депресивные состояния, дегенеративные заболевания мозга и т.д.). 6 Пищевая терапия при заболеваниях щитовидной железы (гипо и гипертириозы). 7 Пищевая терапия при заболеваниях ОДА, (артрит, артроз). 8 Пищевая терапия при гормональных нарушениях (эстроген и тестостерон). 9 Пищевая терапия при ожирении.
10 Пищевая терапия при заболевании почек.
11 Пищевая терапия при заболеваниях кожи (дерматиты, псориаз). 12 Пищевая терапия при заболеваниях лёгких.
13 Пищевая терапия при иммунодефиците.
14 “Анти онко” пищевая терапия. ⏰Продолжительность: 10 часов 💰Cтоимость — 1700 грн. ☎️Телефоны:
+38 (096) 169 32 23
+38 (066) 577 06 47
+38 (093) 614 05 95 📥Ссылка для регистрации:
email@example.com @alenatelish @dmytriyponomarenko @academy_master #фитнескиев #семинар #реабилитация #физиотерапия #фитнестренер #fitness #fitnesstrainer #fitnesseducation #fitnessguru #academy_master #тренажерка #надоподкачаться #всевзал #тренажерныйзал #фитнестренер #тренера #тренировка #тренер #персональный_тренер
Do you just want to lose fat? ➡️OR⬅️Do you want to lose fat and get a firmer bum, more defined arms, a more toned stomach and more muscular legs? 💪Putting all your eggs in the cardio basket is not going to help you achieve the latter ➡️Cardio alone does not stimulate muscle growth, and where calorie intake and crucially, protein intake is low it can lead to muscle loss.
The consequence of this is twofold - firstly, you're not going to acheive that toned, firm look you want and secondly, once you move back into a calorie surplus, your now reduced muscle mass offers you even less fat burning capability and you can gain fat much quicker, and make it harder to keep off in the long run.
So, do cardio if you enjoy it. Lift weights to increase or maintain muscle mass. And to reiterate, whilst you're in a calorie deficit keep protein intake high to build, repair and maintain the muscle mass you have.
Stay tuned for a whole seperate post on protein! 🍗🐟🍳
#fatloss #cardio #weighttraining #fatlossjourney #weightlosstransformation #weightlossjourney #journeytofit #journeytohealth #fitstagram #fitspiration #personaltrainer #fitnesstips #fitnessadvice #trainingtips #getfit #getinshape #trainsmart #protein #weightloss #fitnesseducation #education #noexcuses #cardioworkout #toned #losefatnotcurves #losefat #fitnessmotivation #workoutmotivation #fitnessgoals #fitnesscoach