Pinot Please 🍷on this Fabulous #Winesday
, all the wine can be consumed today because #Pilates
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My body says NO MORE but
My mind screams TWO MORE....
LETS TALK HIP HINGE
⚡️I’ve seen too many $20 booty programs online with deadlifts in them and I just want us to all grow our booties safe and effective. 🍑💪🏼 .
⚡️Why do the movement wrong when you could do it right and get booty gainz faster and maybe not live with any back pain later idk.
If you’ve ever picked something up off the ground without getting into a full squat? then you’ve participated in a HIP HINGE movement.
It’s a movement you do every day which makes it extremely IMPORTANT to do correctly. It requires mobility, stability and strength and it’s one of the most difficult movements to get my clients to get in to due to tight hips, stiff backs, and overall weakness in the posterior chain. (Back side of your body).
Now, I wouldn’t just grab a client and have them start doing this movement right away. There are PROGRESSIONS to this which require strengthening some of the main muscles being worked in this movement (glutes & hamstrings).
AND make sure they can properly stabilize their spine in this movement to protect the low back which would require some core strength. DEEP core strength to be exact. (Dead bugs I posted before are great for this)
💪🏼ASIDE FROM ALL THIS SCIENCE STUFF, this movement is gonna work your booty 🍑 and hamstrings & keep you injury free when you bend down to tie your shoes.
▪️SWIPE to see some common mistakes.
1. Reaching the dumbbells forward. You want to keep them directly over your toes!
2. Arching the back and chin lifted. - You want a nice straight line from your head to your butt.
3. Rounded back. - There’s a time and a place for flexion of the spine. This isn’t it.
💡A cue I like to give my clients to protect the low back is “when your hips STOP moving backwards, you STOP moving downward”. When your hips stop and you reach the dumbbells lower to get to your toes, all your doing is getting that lower back involved which is what we DONT want.
#hiphinge #bootyworkouts #lowerbodyworkouts #lowerbodyworkouts #upperbodyworkout #upperbodyworkouts #fullbodyworkout #fullbodyworkouts #hiitworkouts #hiittraining #fitnessmotivation #fitnessinspo #wednesdayworkout #humpdayworkout
A quick full body workout jolt for your Wednesday enjoyment!
Do all three moves for 45 seconds on, 15 seconds rest. Repeat 4 times and promise to still be my friend tomorrow.
I mean, you don’t really 𝘯𝘦𝘦𝘥 use of your arms right? 😉
I do love a good burpee! They're a pretty integral tool in my training, but there are so many variations (outside of the usual up/down). Here are 5 variations for you to try in your workouts. Let me know how you find them 🙌🏻.
1️⃣BEAR CRAWL BURPEE.
2️⃣SIDE JUMP BURPEE.
4️⃣FROG JUMP BURPEE.
5️⃣HIGH KNEE BURPEE.
‘Good judgement is the result of experience. Experience is the result of bad judgement.....’💥
Absolute shocker - I had to walk out of my @1rebeluk
class because my heel hurt so much....😭 I am beyond annoyed with myself....It was starting to feel better; no pain after my race on Friday or Saturday run, but I forgot my special arch support insoles for the long run and have clearly then hammered it too hard.😫 So I made one smart decision and stopped. Back to the icing, hundreds of calf raises, stretches blah blah blah.🤪 I swear I do not have enough hours in the day to get all my sh*t done!🏃🏻♀️😉💥
#injuredrunner #plantarfasciitis #londonfitness #hiittraining #TPRfamily
☀️ My Wednesday Workout 💦
🏋️♀️ Workouts don’t have to be full of crazy “stuff” - be it equipment, the exercises themselves, the workout space, the number of different moves ... Sometimes my most SIMPLE workout plans are my most challenging!👌
This is was one I planned, 💭 to myself “it looks like it might not be that challenging, I’m kinda tired today so I’ll just do it & feel better after”... less than 40 min later I was drenched & my heart rate was at its max by my last round! ❤️ Who knew!? 🤷♀️
PART 1️⃣ (Vid 1)
➡️15 min AMRAP or 5-6 Rounds, No breaks!
(Took me 16 min 50 sec to complete 6 rounds. I couldn’t stop half round at 15 min 🤦♀️!)
Db squat clean press 8 reps 20#
Burpee push-up sumo squat curl 8 reps 20#
Plank down up tap DB 8 reps 20#
To make this easier, use lighter weights - I was toast by round 6, w/ no breaks in between rounds!
*Burpees aren’t for everyone ! Back
/ shoulder issues, weak core, dizziness etc - leave out the burpee! Just squat curl & feel the 🔥!
** Shoulder issues - don’t press overhead, just squat. Don’t do plank “down up” - just plank reach!
🌟There are ALWAYS modification options!🦹♀️
PART 2️⃣ (Vid 2)
➡️ 15-20 min AMRAP or 4-5 rounds (No breaks!)
(Each round took me ~ 4 min, I completed 5 in 20 min)
Reverse lunge 1 ldl 8 ea leg 25#
Sumo squat 8 reps 25#
Renegade rows, push-up 8 reps 20#
Forward leap, burpee, shuffle back 8x
💦 I finished w 25 ball plank tucks, pikes, hip thrusts, 50 leg scissors ball over chest, 25 ball plank circles ea way x 3 Rounds! 💪
Save this one, send it to a friend who loves to sweat but doesn’t have lots of time or “stuff” to use ... give it a try & tag me after! I love to hear how you’ve crushed it ! 🥰
🏃♀️ Happy Hump Day my Friends 💋
#personaltraining #personaltrainer #homegym #gymmotivation #workoutmotivation #workoutinspiration #fitness #health #niagaraonthelake #hiit #wellness #smallgrouptraining #instafitness #fitnessgoals #hiittraining #strengthtraining #strength #freeworkouts #core #workouts #instaworkouts #healthymindandbody #strong #burnfat #buildmuscle #fit #cardio #workout #circuittraining #fitnessmotivation
BAND ONLY WORKOUT PART 2!✨
Read previous post, & watch precious video! Don’t forget to double tap & save both 💜
▫️donkey kicks 3x15 each leg
▫️inner leg raises 3x15 each leg
▫️frog bridges 3x20
2eme HIIT de la semaine fait ✅ !
La marche de l'ours
Fentes alternées sautées
Je me suis donnée à fond
J'étais en 💦 eau
Mais qu'est-ce que ça fait du bien !😊 Et pour vous sport ou pas sport aujourd'hui ?
Belle soirée à tous 💋❤️ #hiit #hiittraining #sesentirbien #sportmotivation #sebouger #plaisir
Le sport, j’en parle peu mais je me rends 3 fois par semaine dans une salle de sport @basicfitfr
Je fais les cours virtuels, un ou deux cours en fonction.
Aujourd’hui c’était cours de cardio box 👊🏽 avec l’instructeur
👍🏽, j’ai enchaîné avec 10 mn de rameur. Ça semble peu mais le plus important n’est pas la quantité mais la qualité 😉
#hiittraining #cardiotraining #sportsante
My afternoon pick me up was amazing. 💚more satisfying than a coffee + cookie.
2 cups baby spinach
1 scoop @agequencher
📌code: FIT 15%off
1 tablespoon Chia seeds
1 cup almond milk
1 cup ice
4 pitted dates
1 tbsp of Matcha with probiotics
BLEND & ENJOY!
A good session down at Millenia should help get your mind and body feeling fresh and raring to go 😎
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Meet member Kelly: "Great place to get an amazing workout. Trainers are awesome at motivating you to push harder while making exercise fun. The other members are great too, encouraging and fun to workout with! 9Round Brookhurst keeps workouts interesting, pushes you to conquer new challenges, and invites you into a welcoming environment where you can do you! This if absolutely the best fitness experience I've ever had!"
You have an hour and 45 minutes to get in your workout with Megan Lauro! Don’t forget to sign her card when you come in today to wish her well :)
Happy Birthday Nicole! We hope to see you today to celebrate with birthday burpees!!! Hope you enjoy your day!