Way back when I first started to train with weights, after I’d lost about 50lb in weight
I used to do a lot of cardio and bodyweight stuff and never really used weights as I had no clue about them
Until finally one day I decided to start lifting....that’s when I started to see major changes in my body composition
The expectations of people today are ridiculous, 3 weeks into a plan I’ve had people complain to me about lack of results....3 WEEKS!!! Are you fu*king kidding!
It took me nearly 7 years to build a solid foundation and even then it was still covered in a layer of fat until I really sorted out my nutrition
Stop setting yourself unrealistic goals, train, enjoy the process and have patience, it’s not just going to happen after a few weeks or months....especially if you are new to weight training!
If you are stuck or need help in anyway then my DM is always open!! 💪🏼
#fitnessworld #gymworkouts #strongfit #fitnessadict #gymholic #gymfitness #gymgrind #gymforlife #gymotivation #gymroutine #transformation #liftingweights #progressiveoverload #romewasntbuiltinaday
HIIT & UPPER BODY WORKOUT 💪🏻 hit the 🧡 & get some inspo for your next workout🙋🏻♀️
⬇️HIIT 30sec ea. exercise then rest for 40sec 🔁 for 5 rounds
2️⃣ half clean & press
⬇️UPPER BODY 4x15 (or 12)
1️⃣single arm cable crossover
2️⃣superset: front & back lateral raise
3️⃣bicep curl into reverse bicep curl
4️⃣underhand tricep pushdown
I like running on the beach 😎🤘🏻
3/25/19 MENTAL FOCUS
Game face on
Nothing will stand in my way
All I have is one goal in mind and I want to conquer it
I want to be able to preach and build this mindset to all of you
No matter what you’re doing
No matter where you plan on heading
It starts with the mind
Your mind is SO DAMN POWERFUL, I know I sound crazy when I talk about things like this but it’s just so true
You put your mind to anything, ANYTHING AT ALL, your body will just naturally move
Your body will just GO and DO
It’s so powerful that it can also just destroy you from the inside
But what happens when you overcome this
What happens when you actually start to tell yourself that you CAN DO IT, that you CAN CONQUER IT
AND IF YOU ACTUALLY FOCUS ON DOING IT, WHERE WILL YOU END UP?
Start with a focused mindset
Focus on nothing but what you love to do and just do it
Overcome that sense of doubt and GROW
One way to keep up with your manual therapy skills is to practice on your friends at the gym! 😅
📖 My clinical instructor and I had a huge discussion about how manipulations can be used to stimulate the nervous system. I referred to a research article (Pickar J 2002) that tested how manipulations are shown to alter motor neuron excitability to influence our muscles.
🤓 So I messed around with that research study to see if @_gmromero
’s vertical would increase after a manipulation (in the middle of our workout 😂) ....
1️⃣ The first video shows that Gerald was able to clear the box. You can also see that his hips weren’t able to get on top of the box at the same time as his torso and feet. This moves his center of mass on the edge of the box. Therefore, his hips may have caused him to lose balance.
2️⃣ The second video is a hip manipulation (grade V hip distraction).
3️⃣ The third video shows how his hips were able to come a little more forward, so his center of mass could get more on the box, allowing him to stand up straight and safely.
⚠️ This post is NOT to inform people that hip manipulations increase verticals. It is meant to show how there is evidence of its neuromodulatory effects.
⚠️ Also don’t take this post too seriously... we were finishing up a plyometric circuit and just wanted to see if manipulations help us last through the circuit... he could have had a higher vertical due to the learning effect and other factors (better loading phase, more rest time, etc.)... but who knows?
Muscle mass changes how your body looks at different body fat percentages. Two years ago the second pic is how I looked at 15% body fat. But this year...the first is pic 19% body fat. Is that crazy or what? Our bodies are absolutely incredible. It’s hard to be patient, but the results will be so rewarding when you get there. Now to keep on pushing.
All up in my feels today with today's chest and tricep workout. Frustrated that I am stalled at 65-75 lbs for my bench press because my elbow locks out at lift off. Just blah. One good thing was that my cable tricep pulldown was at 30 lbs which is the heaviest I think I have done.
A picture of me running or a picture that has anything to do with running would probably be better for this post... but I can never seem to remember to get content during any of my runs. So here’s a picture of my back to go with a speed workout for you guys to try.... -Start by warming up with a 1-1.5 mile jog -1/4 mile sprint intervals. You’re going to run as fast as you can for 1/4 a mile, than walk for 1 minute, this is one interval. Do this 5 to 7 times, you will want to adjust your intervals based on your skill level but always push yourself! -Cool down with a 1/2-1 mile jog and of course stretch!
The first few times you attempt this workout you may want to use a treadmill, that way you can find a pace that works for you and it will be much easier to track distance. If you don’t want to do this on a treadmill make sure you are able to track 1/4 a mile.
Have fun ❤️
💥 I gotta vent 👉🏽 I get it - plyo circuits are fun and they look great for IG....they are also VERY great for cardio. However, they are not necessarily great for muscle growth, sorry not sorry lol! If your goal is to just shed weight then plyo away, it will do that for you (along with a calorie deficit). However, if your goal is to BUILD muscle and curves they are not the most efficient way to do that 🙅🏽♀️.....for that you need weight-training and being a cardio bunny won't cut it 🤷🏽♀️! Stick to what is proven to build bodies 👉🏽 compound lifts! Squats, deadlifts, pulls, presses and hip thrusts (for 🍑) in all variations. Theres no need to reinvent the wheel, do what works 😉💪🏽
💥serious post💥It’s not always easy. Sometimes it’s an absolute struggle to find the will power to meal prep and lift the way you need to. In the reality of it though it’s a blessing to be given the opportunity to push your body to its limits. To be able to eat the way you need to, have access to the equipment you need daily. To have the support of family, friends, coaches/teammates. To sum this up I’m just thankful for the life that I have and the opportunities that are lined up in front of me.
I don’t normally post videos like this but I want all my followers to know I’m not some random guy putting up content.. I’m putting in the work too!Destroyed my chest and biceps workout today.. I’m going to take my physique to the next level this year.. I’m currently in a lean bulk so bye bye abs for now, but I plan on putting on a lot of size. I want you all to join me on my journey, we getting Diced Up.. let me know in the comments if you’re getting shredded this year!
fun lil back&shoulders day👇🏼
*just a couple of today’s workouts*
~focus is scap/lat tightness
~the whole movements is slow & controlled with a big squeeze at the top
~drive those elbows down & squeeze those lats
🎥Hammer Strength Row
~took this until failure. Focus is full range of motion
~these are much harder than I expected lol.
🎥Seated Cable Rear Delt
~focus on the stretch at the front of the movement and the mind muscle connection/squeeze at the back of the movement
Tip of the day...
Monday’s don’t suck.
Your mindset sucks.
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I hope everyone had a great weekend. This weekend I was busy with the kids and there soccer games and also having to run around doing family stuff, I wasn't able to get in any workouts. I get disappointed with my self when I don't properly schedule my workouts on the weekends and also prepare food and snacks to avoid binging which certainly happened this weekend in all honesty.
But life goes on and we must look forward and learn to be more strategic and game plan for the expected and especially the unexpected. Here are my workouts for the past few days including today...
Lower body split 3/20/19
8, 10, 8, 8
8, 10, 8, 8
Leg extensions 115lbs
10, 10, 10
Leg curls 65lbs
10, 10, 10
Stair master 15min
Upper body split 3/21/19
Bench press 155lbs
8, 8, 8, 8
Military press 80lbs
10, 8, 8, 8
12, 12, 10, 10
Lower body split 3/25/19
8, 8, 8, 8
10, 8, 8, 8
Leg extensions 120lbs
10, 10, 10, 10
Leg curls 70lbs
10, 10, 10, 8
#weightlosstransformation #weightlosstips #weighlossgoals #weightlossjourney #weightloss #fitnesslife #fitnessmotivation #fitnesslifestyle #healthandfitness #healthgoals #healthylifestyle #bodytransformation #bodybuilding #gymlife #gymgrind #gymrat #gymhustle #tmphdcommunity #legday #summershredding #fitnessmotivationquotes #fitfaminstagram #hypertrophy #gymjunkie #fitgram #liftweights #cardio #hiitworkout #jumprope #killerworkout
Pb chocolate protein energy balls🍫 made them in 15 min and they’re sooo good for snacking/pre-workout💪🏻! —
👉🏻1 c pitted dates (soften) or try using bananas if u like
👉🏻3 tbsp peanut butter
👉🏻2/3 c oats
👉🏻1 scoop chocolate protein powder or 1/4 c cocoa powder
👉🏻1 tbsp chia seeds or any grounded nuts🥜. • 👉🏻Blend dates into small pieces then add everything else and pulse until combined. Let it chill for 5-10min and use your hands to mold them into balls. Lastly, eat them all in 5 min😉.
Still can’t squat heavy so incorporating some pause squats followed by some volume squats to build some type of strength. Rehab sucks but #trusttheprocess