Brrrrr 😨 ker prihajajo vedno bolj hladni dnevi, smo za vas pripravili super topla oblačila tako za treninge, kot za počivanje pred tvjem v dobri družbi. 😉
Več o novih oblačilih si lahko pogledate s klikom na povezavo v našem profilu. 😎
#Myprotein #FuelYourAmbition #gymclothes
Next time you are approached by someone selling you their detox diet/protocol/supplements •
Ask these simple questions....
1. What tests will you carry out to find out if I actually need detoxing?
2. What toxins are you looking for?
3. Are the toxins you find a health risk in the amounts you have found?
4. Does what you are selling target the specific toxins I am found high in?
5. Do you have evidence to back all this up •
6. What qualifications do you have?
If they can lie their way past question 1, they will have buckled by question 2!
To help you cut through all the bullshit AND save you money
I have a free community on Facebook
Daily help and support
Ask questions in a judgment free zone
Click the link in my bio and join us
How To Improve Your Cardio 🚀
Still annihilating yourself with intervals? Train smart and see results, fast ⬇️
🛑 STOP thinking about going as hard as you can every round.
♻️ START thinking whether you keep the same pace for every round.
The key is to work as hard as you can RECOVER FROM and maintain your output.
▶️ Do This: work at 70-85% of your max and then try to recover enough between rounds to maintain that same pace. Perform 5-10 rounds of this and see how long you can maintain it. Try to improve the following week until your pace improves and you can hold it.
QUALITY & RECOVERY 👌🏼🚀
Good old BLT for breakfast using my HEXB and 0.5syn mayo
Futbol çift bacak üzerinde oynansa da aslında reaksiyonları gereği TEK BACAK DOMİNANT bir branştır❗️Uzuvlar arası kuvvet dengesizliğini ortadan kaldırmak ve asimetrikleri onarmak adına yapılan tüm yaklaşımlar oldukça değerlidir❗️Çünkü kullandığımız arabanın bile bir lastiğinin inik olması arabayı sağa veya sola çekiyor❗️işte bu sebeple her iki taşıyıcı da ayrı ayrı çalıştırmalı ve ortak dinamiklere uyumlamalıyız❗️Ulusal Takımın Stoperiyle yolumuza devam ediyoruz 🏃🏋️♀️📚
Half way through the week, but we still working! 🔥
Be inspired by @charleneclaes
I couldn’t sign into my virtual gym yesterday, but I had already taken my preworkout so I had to do something 😂😂. Even though I don’t really like to, I made up my own workout. The one I was *supposed* to do was 30 minutes long and would have been 10 mins of chest and bicep moves, 10 mins of HIIT, and 10 mins of core, so I tried to follow that format. Here’s what I did, with about 15-20 second break in between each move:
HIIT (60 seconds each move)
- high knees
- grapevine shuffle - vertical jumps
- butt kicks
- alternating lunges
- lateral shuffle
- wide leg squat jumps
🏋️♀️ Lift (max reps 60 seconds each move)
- horizontal chest press
- bicep curl
- Hammer curl
- incline fly
- concentrated curl
- wide push ups
Core (60 seconds each)
- bicycle crunches
- sit and reach
- leg raises
- side plank crunches both sides
- plank hold
- circle crunches
The only equipment I used were light/medium weights and my sofa as a bench. Would you do a workout like this at home?
My fitness career started in college in 2005 where I worked at a small women’s only gym as a staff trainer. I was hired so young because I had been studying physical therapy in college. I was so grateful for this job that my mom found for me! She called the owner and raved about me to him and I was hired! Talk about an awesome mom! I worked with some of the sweetest ladies (a couple pictured here) and fitness instructors who taught me so much! It was there that I began thinking about the idea of having my own gym “like this one.” I loved the vibe and the friendships we all shared with the members. I even spoke to the owner once about what it took to own a gym like his. I wanted to get a feel for if it was something I could really do. I remember him distinctly telling me how challenging it was and that owning a business isn’t it all it seems. He didn’t encourage me to do it but I still dreamed it anyways! It was at FitZone where I took my first group fitness classes. Towards the end of my time at FitZone this hot new workout came out called @zumba.
It was there I took my first Zumba class and this led me to the beginning of teaching! #10yearanniversary #followmyjourney #countdown #fitpro #fitnessinstructor #fitzoneforwomen #womensonlygym #groupx #groupfitness #zumba #dream #fitnessjourney
Sharing some of my favorite movements with bands this week...bands I never leave home without.
First up: Banded Good Morning
One of the best for engagement of the entire posterior chain. The band is nice and easy on the spine, but still is not a beginner move.
Engage and brace that core,hips go out, slight bend in the knees, glutes squeezed as hips push back forward and exhale.
Great finisher to really light up the hamstrings and glutes today with 30 reps followed by AMRAP of walking lunges...after a solid lower body strength day.
I tried this tonight... she makes it look so easy! I did 5 reps... and was done!!! Great exercise!!!! #Repost @kirastokesfit
- I've affectionately named the first part of this move Eskimo Kiss Plank; sounds innocent right? Don't be fooled - these are sneaky hard. Followed by plank triceps press
🔹PART ONE - not only is this a great core exercise but you get the added benefit of strengthening the muscles in between your shoulder blades which are key for helping to maintain good posture, by working on scapular (shoulder) retraction
• assume proper elbow plank position; draw your navel toward your spine, slight tuck to your tailbone and squeeze your glutes
• shift your shoulders over your wrists very slightly and maintaining a perfect plank tap your nose to the ground maintaining a neutral head position
• visualize your shoulder blades sliding together each rep
🔹PART TWO - rotate your elbows in and press up. Drop to your knees to modified plank if you cannot lift both elbows at the same time
🔹Aim for 10 slow controlled reps, 4 sets. You can even pause between each rep and double check your plank form is still on point. Be careful not to "let go" of your glutes as you progress through the reps.
#thestokedmethod #stoked #stokedfit #abs #shoulders #strength #workforit #challenge #goals #instafit #fitlife #fitspo #fitpro #trainer #athlete #bodyweight #inspiration #plank
If you’re intimidated by traditional marketing and/or social media strategy, there’s good news...really good news.
You can forget it all entirely if you create a memorable training experience that doesn’t exist elsewhere. This doesn’t mean you should buy the fanciest equipment you can find, or the best audio system on the market. It also doesn’t mean that you need to wow clients with fascinating assessment findings, quirky breathing drills that magically increase range of motion, or huge numbers on your staff leaderboard.
Literally all you need to do is make your clients feel like you genuinely give a shit every time they walk through the door. Remember every name. Ask how the big exam went. Show up at a game unannounced.
It sounds a little simplistic, but actually caring qualifies as noteworthy service these days, and services worth talking about get talked about.
today hit the #core
- primarily obliques. These are great moves when you are limited on equipment since all you need is a mat and a light dumbbell.
Intrigued? Check out my website in the bio above to experience one of my full length PilANIS workouts.
1️⃣ squat with diagonal reach
2️⃣ windmill with spine twist
3️⃣ triangle reach with standing oblique crunch
4️⃣ double knee pull with two hip circles
5️⃣ crossed leg lift with shoulder drive
Committed myself to a 15 minute core circuit to do EVERY day for the next 7 days.
Anyone interested?? All you need is a stability ball + 15 minutes! #miserylovescompany #doitfortheabs
2 0 1 9 B O U T 2 B L I T 🔥
BStrong Home 1.0 Vol. 1-3 will be ready for action next week!!! I’ll post an update with the sign-up link when it’s ready, but here’s the down low:
🔸there are 2 versions of every program: Low Impact (no jumping) & High impact (some jumping).
🔸each volume is 6 weeks long.
🔸each volume has 3 (2-week) phases; each phase progressively overloads your body (the 🔑 to results).
🔸it includes 4 scheduled workouts per week, along with a bonus equipment-free workout to use when you’re traveling or want to add a 5th workout to your week!
🔸Vol. 1 requires only DB’s & Vol. 2 introduces a stability ball into the mix.
🔸the day you purchase the program is “Day 1” of your program, so wait until you’re 100% ready to start to sign up!
🔸your fitness plan will load into your calendar (on the app) & you can sync the app with your @fitbit
🔸you can direct message me via the app anytime for advice or to share exciting victories!
🔸it’s through those very DM’s that I’ll share advice on how to best refuel & recover from your workouts; I call these “B Well Tasks” & you receive 1 every other week so you have time to successfully implement them into your routine.
💰💰💰Now the part you REALLY wanna know about 😉
Each volume alone is $29.99, but until 1/7/2019 I’m going to offer a package of Vol 1-3 for $59.99! That’s like getting an entire 6-week volume FREE! It adds up to less than $3.50/week & less than $1/workout. You really can’t beat the price! Buttt... how do you know it works?? Well, I’ve been testing these workouts ALL YEAR! My bestie has been on a weight loss journey & lost over 35lbs since January 1st. My Momma is in her 50’s & has noticed her overall strength increase while her chronic neck & shoulder pain has nearly diminished. I’ve even had a #BStrongSquad
member ditch their inhaler after only 3 weeks of following Vol. 1! And the crazy part is that these people testing the workouts haven’t even received the refuel & recovery info that’s now included!!! So yeah, you should totally join the squad 💪🏼😉 Invest in 1-2 pairs of DB’s (I recommend 5-8’s & 10-15’s). Or add them (& the app) to your holiday wish list!
So Total Bodyblast just went off @physicalpark
Great class - loved being your instructor. Now to Piyo with my Hudson crew
Join our instructor Mary tonight at 6.30pm for a full body weights class. Free trial available 💪👌 @xtreme_fitness_and_health
call 0420605230 to book your spot! Come join our family 🏋️♀️
You vs You
Tales of an average powerlifter
What you see here is a 300lb pin press. Nothing impressive. But for me this was a big step. Benching has never been my thing. I’ve always sucked at it. I’ve had issues with both shoulders. Either from poor technique, long arms, years of heavy pressing, or combination of them. There may also be a mental component involved.
I know I’ll never be an elite bench presser (not with that attitude I won’t ) but the only thing that matters to me right now is did I get better today? Am I better from yesterday? Is my bench press better? How did I feel compared to last time? Where can I improve? How can I improve?
My bench today felt the best it’s felt in awhile. No pain in my shoulders. Took out 300 over my face. And for the most part had a pretty solid single.
Everyday it’s today’s you vs yesterday’s you. Whose gonna win?
Also had 8x2 working sets prior before I was allowed to take a heavy single. Thanks @callousedhandspower
not sure the last time my bench session took this long.
@elitefts @underthebar @thestrengthpursuit @oldschoolironcle
#thestrengthpursuit #fitness #health #strength #fitpro #fitspo #fitfam #resistance #strengthcoach #performance #coach #mindset #wisdom #mindset #personaltrainer #cle #cleveland