3 Keys to Great Posture by @trainwithcarsen
STRENGTHEN POSTERIOR CHAIN✅ - more often than not, your posture is slouched forward due to daily habits and weak posterior muscles. In order to correct this issue, you need to strengthen your posterior muscles to help pull your posture back into proper alignment. Common areas that are weak are: glutes, hamstrings, and low back.
This is why you should be working deadlifts, Bridges, and back extensions into your weekly routine. And not just once a weak..multiple times a week.
✅Secondly, working your upper back is CRUCIAL to great posture. A strong upper back will result in healthy shoulders that maintain proper alignment.
STRETCH DAILY✅ - as a result of poor posture and daily habits, your muscles become tight and weak. You need to be stretching on a daily basis to keep your muscles loose. This can simply be a 10-minute routine you do in the middle of the day in your office, or at home. Get your body moving and feel out the stretch. The body is often immobilized for large portions of the day and so it is crucial that you get up and move! I recommend getting some resistance bands and getting into the habit of a daily mobility routine.
BODY AWARENESS✅ - lastly, one of the best things you can be doing for your posture is simply checking in on it throughout the day. Ask yourself “how is my posture right now?” - if you notice your slouched forward..pull your shoulders down & back, and tuck your chin back. Imagine there is a wire attached to the top of your head leading up to the ceiling that is holding you up. This will help keep everything in proper alignment.
2 hours ago128
It’s already Winter ⛄️❄️
2 hours ago328
4 Common Bench Press Mistakes❌ by @trainwithcarsen
Want to build a bigger chest? Simple. Build up your bench press.
But that’s easier said than done. Here are 4 of the most common bench press tips that you need to fix in order to build up that bench press.
NOT DRIVING THROUGH LEGS❌- look, if your feet are dancing around while you’re bench pressing, you are SIGNIFICANTLY reducing your potential on the bench. Your feet need to stay firmly planted on the ground, and you need to focus on driving through the legs. Your full body is always engaged during the bench press.
HAVING A FLAT BACK❌ - somewhere along the way, people were told that having an arch while benching is WRONG and to avoid it. I’m here to say otherwise. Having an arch in your low back is actually the safer option because it allows for a healthier shoulder position. A flat black leaves that front shoulder in dangerous territory to receive a ton of load. Assure your low back is arched, but keep that butt on the bench!
NOT SETTING UP PROPER SHOULDER POSITION❌- before you begin to bench press, you must ALWAYS set your shoulder position! This means - pulling the shoulders down and back. This will set your chest up in a position to act as the prime mover during the lift. This tip is crucial to a strong and healthy bench press! Don’t forget it.
NOT STAYING TIGHT❌- the bench press is a full body lift! That’s right. You are not just simply pressing a bar up and down, You are actively engaging your full body through the course of the entire movement. By staying tight, you posses more control of the bar and it’s movement. Always make sure you are in control of the bar, and not the other way around.
Tag your chest training buddy in the comments! This information needs to be heard by all men trying to build their chest!
It’s Monday and that means its time for getting your meal prepping done but maybe finding the right macronutrient balance for you can seem a bit confusing, where do you start? How do you track them? What the hell are macros? 😂 .
Macros: PROTEIN, FAT & CARBS! .
Every food contains some or all of these in different ratios. Eating a balanced ratio of these foods can help you feel better, perform optimally and create the body you want. 💪🏼 with me so far? .
Apps or using scales can help you calculate what you need but a general rule of thumb I use to make quick, healthy and suitably portioned meals is this: 🤓As a female I would have 1 palm size of protein (that’s the salmon fillet)🤚🏼, 1 fist size of veg (thats the green beans and kale)👊🏼, a scooped handfull of carbs (the rice and quinoa mix) ✊🏼and 1 thumb size of fats (i cooked the veg with a bit of butter in the microwave)👍🏼
For men you would double each portion (as generally men need bigger portions and a higher calorie intake). Use your palm as it is proportionate to the size of your body so should equal roughly the correct quantities in food. You may however need to reduce or increase these amounts for the amount of exercise you are doing or the rate at which you would like to lose/gain mass. ⚖️
Anyone now thinking they are eating too much or too little? If you need more help with nutrition and exercise give me a shout and ill be happy to help you towards your 2019 goals!😊🤓 .
📧 sophie@cave -fit.com 📧
BOOK NOW: www.cave-fit.com
PEOPLE WHO INSPIRE US:
@pro.pt are best known as Celebrity Personal Trainers but are so much more than that!
At the age of 15 Co-founder Yusef was imprisoned having a been caught up with London’s Gang culture. As part of his rehabilitation process; Yusef pursued a career in personal training where he even slept rough in order to shape a new future for himself.
Today; Pro PT are synonymous with driving change. As well as their legendary free classes in their community, Idriss @voiceofidris — brother of Yusef & Co-founder utilises today’s Social platforms to amplify a voice of positive change. At the young of 19 he is already building an incredible following where his empowerment narrative his helping to create and lead a new way of thinking.
Co-founders Sam & @tom_fitdelis met the brothers in the summer of this year and the energy was clear. Co-founder @sam_fitdelis said when referring to the brothers “it’s inspiring to spend time with people from similarly underprivileged backgrounds who were unwilling to accept their given role in society — these boys motivate Tom & I daily, their passion is infectious and their energy crazy”.
But this more than just an industry partnership; PRO PT are family, we are joined for our obsession for change and when other nutritional brands (many of them) offer their products or services they are told that “we only fu*k with FIT DELIS”
We look forward to driving change together in the future and of course seeing you at your event this coming Saturday 💛
Can't beat a deli whole chicken.
In the words of one of the world's fictional heroes ...
Joey Tribianni: "I'm only eating the skin, so the chicken's up for grabs".
Whack it on a fresh baguette with cheesy coleslaw.
8 months ago1761
... when, at lunch time, you admit to yourself that you're absolutely intent on filling the evening with Ben and Jerry's.
Salad: 200g leftover Chicken Breast, pickled onion, jalapenos, leafies and Aldi light french dressing... And cookies.
9 months ago16113
Out and about today ... Didn't fit in all the cals, so, as painful as it is, I'm forced to reach my cals through my fav night-time snack:
PB & J on rye crackers, milk and some club bars for good measure ;)
A true IIFYM meal, back before people started banging on about vitamins 🙈