#mindpump

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Squats are finally back! The past 4 weeks I’ve been dealing with something called costochondritis; simply put, inflammation of the cartilage that connects the ribs to the sternum. The inflammation caused enough pressure on my ribs to cause back pain, and prevented me from bracing correctly for compound lifts like squats, deads, and barbell rows. It’s finally starting to calm down and Im back to the basics. Oh how I’ve missed heavy weight. 405x5 then widow maker set of 225x20 . • • • • • #TeamEP #TuttleNutrition #bodybuilding #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #classicbodybuilding #muscle #shredded #squat #cardio #sweat #classicphysique #lifestyle #naturalsciencecreation #mindpump #MPP @ifbbprochristuttle @tuttlenutrition
Sooooooooooo unintentional beltless squat PR😅 misloaded/read plates, thought I had 500 on my back, turns out it was 502.5😅 still got it, but damn near dropped it off of my back unracking it 😂😂 . . . . . . . . . . . . #USAPL #USAPowerlifting #squatbenchdeadlift #Strength #prbreaker #sbdusa #reebok #barbellcommission #a7intl #mindpump
Stop trying to FIND yourself. Fucking CREATE who you want to be @alphalete
Happy Saturday! Woke up this morning 64kgs that's 4kgs from my stage weight. I'm not lean by any means but it was cool to see my ab training is paying off. I hardly ever trained abs until August this year, didnt realise their worth training even if your not a lean person. Turns out abs still grow just like any other muscle, even at a higher body fat percentage they seem to be showing through. So hit those abs twice a week and see what happens!! 💪 #gains Bikini from @zaful . . . . . #absmotivation #motivation #progress #dedicated #absaremadeinthegym #gym #weekendgym #saturdayvibes #abs #workoutmotivation #bodybuilding #body #muscle #mindpump #sportsmodel #bikinimodel #bikinigirl #lifestyle #bodybuilding #girlswholift #summerfashion #lovefitness #fitaddict #fitspo #fitness1st #lornajane #gymtime
🔘HOW NOT TO DO A PHYSIO BALL SIT-UP🔘 ▪️ First video- How not to! So as you see, I’m really lifting my whole back off the ball and my hips are moving, so therefore my hips are being incorporated more than my abs. If i do it with this form, i could do an easy 30+ reps. You don’t want to have a huge range of motion when doing this exercise. Your abs are a shorter muscle so actually contracting them doesn’t take too much. If you over emphasize them movement you will be doing more hip activation than core. ▪️ Second video- The correct way! I have a much shorter range of motion, my glutes are engaged because I’m driving them into the ground and pressing my hips towards the sky. My back rounds around the ball on the decline, and i really focus on squeezing my core at the top, just before my hips slide under me i go back down slow and controlled. And truthfully i am engaging my hips a tiny bit just because I’m still getting used to the correct way! If your glutes aren’t flexed you won’t do it correctly. So really focus on pressing your feet to the ground and pretend like you’re doing a hip thrust! And again, focus on your abs being squeezed at the top. Let your back follow the contour of the ball on the descent and open up the core! I can do about 15-20 reps MAX this way so it shows when doing it correctly you’ve got way less strength than you think! ▪️ Hope this can help some of you and you learn how to train and correctly! ▪️ @mindpumpsal has YouTube videos that I’ve watched and followed on how to do it correctly so if you search it there’s info everywhere from him and the boys at @mindpumpmedia !!! . . . #mindpumpmafia #mindpump #abs #core #fitness #fit #workout #flex #friday #mapsaesthetic #biceps #squat #train #personaltrainer #passion #work #hard #workouts #routine #muscle #vegan #vegetarian #flexfriday #tattoo #instagood
Had a great time interviewing the colorful @huntthesheriff just now! This dude is a force of nature! 😂🤙🏻 #MindPump
Swipe 👈🏼 • What does your back training look like? • I always be sure to include both a vertical pulling movement as well as a horizontal pulling movement into every back day • That lats are a very big muscle and they are hit in various different ways. I be sure to use different angles as well because there are a lot of muscles in general in your back • Give this a whirl next time you hit back and you’ll be sure to have some wings in no time😈😛
Repost @tommy_schneider22 ・・・ I need to get back on program before I kill myself 😅 anyway, PR of 550 and a nice beltless 500 #usapowerlifting #usapl #usaplmn #squatbenchdeadlift #barbellcommission #mindpump #gopherbarbell #SBD #A7intl #prbreaker #plusultra #flexcomics #reebok
STOP BLAMING WHAT YOU CAN CONTROL - When it comes to ANY fitness goal, be it weight loss, muscle gain, or something else, your energy is finite. - You should only focus on the things you can directly control. - Now, we could argue that these are unique to each situation, and they are, but for the sake of this post let’s assume the following are the easiest controllables. - 🍪CONTROL YOUR EATING: Your food intake is the biggest controllable for most people. If you are making poor food decisions, not tracking or keeping a gauge of what your eating, not getting enough of any one macro, missing out on micros, and just not treating your body with respect - how can you expect to reach your goals? - 😴 CONTROL YOUR RECOVERY: Understand that RECOVERY is more important then your training. You only benefit from what you can recover from. So, that being said, get your sleep, take your naps, don’t train injured, respect your body’s needs. - 💆🏻‍♂️CONTROL YOUR STRESS: Seriously, don’t sweat the small stuff. Stress can majorly derail your fitness goals. - 👊🏽STOP BLAMING YOUR GENETICS: Genetics play a big role, but you simply can’t change it. Don’t let it hold you back. You can accomplish a hell of a lot more if you abandon the mindset that something you can’t control is holding you back. - 🕥STOP BLAMING YOUR SCHEDULE: You work two jobs (40 hours/week each) commute an hour/day. Sleep 8 hours/night. Spend 2 hours/day doing what you love. 5 hours/week running errands. 5 hours with kids. 5 hours a week on social media. You still have time to workout 2 hours/day every day of the week. Stop bitching🔥 - ☠️STOP BLAMING OTHER PEOPLE: Fuck what they say. If they don’t want you to be healthy, move on.They don’t matter. Do you. The right people will always show themselves.
☀️Morning cardio and mobility work ✔️ • What is this mobility work I speak of? 🧐 I spend a lot of time sitting and it takes a toll on my hips, knees, and back. Enter the @mindpumpmedia Prime program! 🙌🏽 This is a mobility program to help iron out all the kinks and I’m already loving it! Today is a rest day from the weights but I did a fortification session that was killer. It’s amazing how different movements and stretches make you realize how out of alignment you are or where your weak points are at. • Goal: follow Prime for a month and then reassess my mobility. I’m hoping to alleviate my aches and improve my lifting technique in the process. I’ll keep y’all posted! Now, gimme all the coffee please cause your girl is TIRED! ☕️ #mobilitytraining #mindpump #thepodcastisgreattoo #ironoutthekinks #strongereveryday #detailwork #improvements #morninggymface #cardiostillsucks
POWER LEG DAY🚀 - 1A. Front Squat 3x6 - 1B. PAP box jumps 3x4: I take a one foot gather and try to explode upward violently. This is a great way to leverage the “post activation potentiation” effect. PAP, put simply, gets a muscle familiar with high/max force contraction that is hard to achieve without load. Increasing the RFD (rate of force development) can help make one more explosive over time. The muscle almost “remembers” that level of force production (used in heavy squats) which can make similar movement patterns (jumping) more explosive when done with weight. - 2. DB RDL 4x6 - 3. Cable Pull Through 3x20
Why do we make health and fitness so dang complicated? 🙄 . Honestly though. People are CONSTANTLY searching for the new extreme diet/workout/cleanse/detox to help them become their absolute healthiest, but the truth of the matter is that you don’t NEED that crap to be healthy. . And this goes for both ends of the spectrum. There are some people who struggle to find a workout routine that they can stick to, or a diet that they like, and so they constantly jump on and off the bandwagon and wonder why they just can’t stick to it. . Others become MARRIED to a workout or diet & become so restrictive that they fear ANYTHING that may make them “fall off track.” And while that person may LOOK healthy on the outside, trust me, it isn’t all it’s cracked up to be 😣 . So you wanna know how to be healthy? Fine 👇🏼 . 💥 Eat REAL food, and a lot of it. I promise it’s going to be nearly impossible for you to not feel satisfied with this kind of diet. Eat meat if you want (I do), or don’t if you want, but either way, focus on food QUALITY. . 💥 Find a way to DESTRESS. It doesn’t have to cost a ton of money at all. Color. Read a book for fun. Call a friend. Take a hot shower. Just spend some time on YOU. . 💥 Get some sleep. Sleep is seriously the best medicine that your body gives you FOR FREE. Take advantage of it. Prioritize it. Sleep is NOT for the weak. Lack of sleep MAKES you weak! . 💥 Move in a way that makes your body feel good. Daily. That can be heading to the gym and lifting heavy things, or it could be taking a nice walk around your neighborhood. Seriously, just MOVE. . Those fancy expensive ways to get fit may look shiny and too good to be true, but that’s because THEY ARE. So focus on making YOU feel good through managing your nutrition, stress, sleep, and exercise. . That’s really all you need ☺️ . . . . . . #personaltrainer #legday #deadlifts #squat #squats #gracefitguide #sweatwithkayla #girlswholift #legworkout #fitnessblogger #strongnotskinny #training #abs #strengthtraining #liftinggoals #functionalmovement #mobility #exercisetips #gymshark #learntolift #howtolift #healthjourney #workoutideas #strengthfeed #mindpump #imperfectlypaigewellness
Happy Friday! 😃 Today is weekly goals Friday! And for this Friday I want to set the goal to get well ASAP (I’m sick) so I can get back on track with my training routine 💪 . I recently created a 12 week workout plan that I can’t wait to begin and see results ❤️ . My goal is to start pushing myself to the limit once again. 💯To lift heavier, to lift more, to endure more and to increase cardio (ouch) overall getting more fit and stronger each day 💪 . What is your goal for this coming week? 🤔
I hate the word “hacks.” Far too often we are sold on the latest “fat burning” or “muscle building” hack that is supposed to give you all the results you ever wanted. The word “hack” implies a shortcut. In the real world a shortcut literally shortens the time it takes you to get from point A to point B. The truth is, when it comes to fitness, fat loss, strength gains or muscle gains there really is no shortcut. Proper exercise programming, proper diet and good sleep and lifestyle will account for 99.9% of your progress. Here is an analogy...let’s say it takes you 32 minutes and 26 seconds to get home from work. Applying popular fitness hacks is the equivalent of reducing your travel time by 5-10 seconds. Barely noticeable. That being said, if you have your workout programming, diet, sleep and lifestyle in check it can be fun to apply little “hacks” to see what happens. Two of my favorites are sauna use post workout and short term increases in dietary cholesterol. Sauna use post workout has been show to increase the muscle protein synthesis signal by a statistically significant amount. Consistent sauna use has also been show to dramatically reduce all cause mortality. Dietary cholesterol has been shown to also increase the time your muscle protein synthesis levels stay elevated post workout and human studies have shown that higher dietary cholesterol intake (with an otherwise healthy diet) leads to increases in strength and muscle. Both of those “hacks” pale comparison to what my workouts, diet, sleep and lifestyle contribute, however they do add enough of an effect to have earned their place in my regular routine. #fitness #fatloss #bodybuilding #health #mindpump
I like to call today my Foundational Fluff Fun Day Workout. It’s a long title. I’m working on it. Basically, these snatch grip touch and go deadlifts were the closest I came to barbell work, and I got to play on some machines. It’s always fun to switch it up! Most of the time, though, I’m #teamfreeweights Anyone else out there? ⬇️⬇️⬇️ - - - #gymaddict #trainhard #weightlifting #igfitness #instafitness #workout #fitfriends #fitness #fitfam #fitspo #instafitness #gains #fitchick #gymrat #gymjunkie #girlswholift #girlswithmuscle #fitlife #bodybuilding #getstrong #swolelife #getfit #health #healthy #powerlifting #thickfit #gymselfie #gains #fitlife #healthyliving #mindpump
My personal and company mission statement. This as at the heart of everything I do. What’s yours? #mentalhealthawareness #wellness #healthylifestyle #yoga #barefoot #paleo #ancestralhealing #onnit #aubreymarcus #paulchek #mindpump #bengreenfield
Want to improve strength while also improving movement skill and coordination? 😲 ▫️ While scrolling through some of last year's videos, I find it appropriate to touch up on knowledge when it comes to strength exercise for fascia. And it's fitting considering I'm working on strength atm! 💪 ▫️ Traditional bodybuilding routines tend to focus on one body part at a time working a single joint at a time. While this approach to move a linear exercise in a single axis of rotation may help you look good, most upright movements require your joints and muscles to move in multiple directions. ▫️ Traditional bodybuilding movements focus on the contractile element of the muscle responsible for generating force, but it's important to note that it's the fascia and elastic connective tissue(ECT) that's responsible for how that Force is transmitted throughout the body. ▫️ So it's important to train, wait for it...BOTH of these elements 🤯 ▫️ Before we get into HOW to train the fascia, it's important to understand the ROLE it plays in connection with the muscle: Imagine that you have a power cord. Now think of the muscle contraction as the transfer of power through the metal conduit and the fascia & ECT as the rubber on the outside of the cord➡️While the muscle contracts, the fascia maintains the mechanical energy and then releases it once the contraction subsides(the rubber/fascia keeps you from getting shocked) and allows the muscle to return to it's original state. ▫️ Fascia and ECT also have the important role of creating collagen and elastin so that it becomes capable of withstanding greater lengthening (tensile) forces and applies a greater level of force when returning to its original position➡️(Basically, what's the point of having the biggest Subwoofers in your car if you don't have and equal amp to transfer the power?) ▫️ TRAINING: Strengthening the contractile element of the hips, for example, could be achieved with heavy barbell deadlifts for fewer than six repetitions(Above). Training the fascia and ECT of the hips...I'll explain in my next post 😉 STAY TUNED!!!
Tomorrow’s Friday. Say what you will about dating, but it could be worse! 🌊🐟 . You could be forced to do tons of cardio and go on a crash diet, just to get the chance to reproduce. . ...Wait. Well, you could be doomed to up and die right afterward. 😉 Lots of talk on @mindpumpmedia lately about cardio, and I think it all boils down to listening to your own body and avoiding the extremes. You can get an attractive body without killing yourself on the treadmill! Likewise, it’s ok to run or swim or dance when the spirit moves you. You won’t waste away to nothing. ☠️ . #dating #mindpump #cardio #lowcalorie #salmonrun #salmon #fish #takeiteasy #relationships #weightlifting #bodybuilding #hiitcardio #hiit #fitness #health #muscle #womenwholift #nature #fishing #wellness #lifebalance #pnw #pnwonderland
Not all heroes wear capes🖕🏽 Sick of this B.S.
Upper Body Finisher 🔥 ——⠀⠀⠀⠀⠀⠀⠀⠀ Such a good way to finish off an upper body day. This circuit smokes your shoulders and arms. ⠀⠀⠀⠀⠀⠀⠀⠀ ▪️Band curls x8 ⠀⠀⠀⠀⠀⠀⠀⠀ ▪️Band pushdowns x8 ▪️3D Band pull-aparts x8 ⠀⠀⠀⠀⠀⠀⠀⠀ Set an 8-minute timer. Complete as many rounds of the above circuit as possible, while keeping form on point. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Have fun 💀
Stay powerful, stay young 💪 if you can do nothing else, just slam the fuck out of a 20 lb medicine ball #omad #carnivore #carnivorediet #meatheals #zerocarbhighsex #steak ——————————————————————————— #eatfitnola #onnit #hustle #nola #fitness #vegan #joerogan #fasting #getonnit #diet #psychedelic #neworleans #mindpump #tech #nola #waronsugar #invest #nutrition #startup #jordanpeterson #zerocarb #medicine #intermittent fasting #ketogenic #downtownnola
This Roasted Maple Dijon Wild Salmon Filet (served over Wintery Spiced Butternut Squash with some Arugula for good measure) was SO PINK AND DELICIOUS I just had to share! 😍 . Ingredients for the Squash: 👇🏼 ➡️ butternut squash, olive oil, salt & pepper, 2 Tbsp butter, allspice . Ingredients for the Salmon: ➡️ WILD salmon filets, ¼ cup each of maple syrup & coconut aminos, 1 Tbsp dijon mustard, 1 tsp minced garlic, sprinkle of thyme, salt to taste . How I made it 🙃 . Set your oven to 375 degrees. While that’s preheating, cut open your butternut squash and scoop out the seeds & guts. Drizzle with olive oil and season with salt and pepper. Place flesh side DOWN on a roasting pan and add ¼ cup of water to the bottom. Place in oven and roast between 30-45 minutes, or until tender. . While that’s roasting, slice salmon and place on a parchment lined baking sheet. Mix the other ingredients together and brush on top of each. When the squash is done, lower the temp to 350 degrees and bake salmon for 15-18 minutes. . While THAT roasts, peel the skin from the butternut squash and mash with butter & allspice to taste. When the salmon is finished, plate it all up and stick some arugula on the plate for some green 😆 . PS. Wild caught salmon is that BRIGHT color because it gets to eat crustaceans in the wild. The same thing happens to lobsters and flamingos! 💕 Are you a seafood fan? (I know I sure am 😍) . . . . . #strengthfeed #mindpump #imperfectlypaigewellness #healthyeats #wellnessblogger #salmon #healthblogger #foodblogger #nutrition #dietplan #healthyeatinghabits #grainfree #veggies #personaltrainer #butternutsquash #healthyeating #dietfood #mealprepping #mealprepideas #fitspo #arugula #glutenfree #geniusfoods #healthyeatingideas #gracefitguide #flexibledieting #losingweight #feedfeed #eeeeeats
How to put on muscle on a zero carb diet: eat meat and eggs like it’s your job ( yes, this was one meal) #omad #carnivore #carnivorediet #meatheals #zerocarbhighsex #steak ——————————————————————————— #eatfitnola #onnit #hustle #nola #fitness #vegan #joerogan #fasting #getonnit #diet #psychedelic #neworleans #mindpump #tech #nola #waronsugar #invest #nutrition #startup #jordanpeterson #zerocarb #medicine #intermittent fasting #ketogenic #downtownnola
FRONT OR BACK SQUATS? - I say both, and even on the same day, here is why: 👇🏼 - It is well known in the strength and conditioning community that these two movements have variances in muscle recruitment patterns due to the load vector (barbell placement) and biomechanics. That being said they make a PERFECT compliment to one another. One reason I say this is studies have shown similar EMG activity (muscle fiber recruitment) at lighter loads when front squatting compared to back squatting. Now, what does this mean? That means that while you may be able to back squat significantly more then you front squat, you can achieve much of the same response (at least as far as an EMG is concerned) with less mechanical load when changing to a front squat. ✅ - SO, if one is programmed for heavy back squats, you could safely add accessory lower body volume using a front squat as assistance work after back squatting and still achieve a STRONG muscle building stimulus, all while using much less weight.💪🏼 - Interestingly, front squats are often touted as being better for the quads. This is true for most people, but not all. The bad placement, and your ability to keep a vertical torso have a great deal to do with the moment arm and therefore the demand on the quad. So it’s worth trying both when considering hypertrophic specific goals.👍🏼
@lil_lewzi_vert It’s almost time to do more Christmas tree shoulder presses soon 🎄! What’s everyone’s favorite holiday? Comment and let me know!
Slowly but surely!
SQUATS 🍑 Practice it—>then load it. Using a dowel is a great way to make sure your keeping good form while performing squats. Make sure head, upper back, and lower back are touching the dowel at all points throughout your squat. Then load the movement—I love goblet squats. By keeping the weight in front you’re allowing yourself to sit back more because the dumbbell acts as counterweight. Keep your core braced and knees in line with the second row as you descend 💪🏼 •••••••••••••••••••••••••••••••••••••••••••••••••••••• #fitness #lifestyle #nutrition #personaltrainer #newjersey #healthy #workout #fitnessmotivation #fitcouples #liftheavy #strengthtraining #coach #fitlife #wellness #bootybuilding #progress #hypertrophy #mindpump #muscle #instafit #fitspo #fitmom #momswholift #postpartumfitness #squat #deadlift #transformation #momlife #lift #core
I feel like lower body exercises are more fun and popular to watch, but upper body is just as important! OHP has been a staple for my shoulders just like hip thrusts have been a staple for the glutes. I like to stick to staple exercises, track my progress, and then switch them up when o stop progressing. (Check my story for today’s workout and progress.) - - - #gymaddict #trainhard #weightlifting #igfitness #instafitness #workout #fitfriends #fitness #fitfam #fitspo #instafitness #gains #fitchick #gymrat #gymjunkie #girlswholift #girlswithmuscle #fitlife #bodybuilding #getstrong #swolelife #getfit #health #healthy #powerlifting #thickfit #gymselfie #gains #fitlife #healthyliving #mindpump
Edit: Also check out episode 770, I'm into 20 minutes and it's amazing. I highly recommend this episode of @mindpumpmedia with the legendary @paul.chek , who is talking about farming, link between nutrition and health, spirituality, relationships and so much more. I guarantee you, you'll absorb some of his knowledge. Have fun. // #fitness #food #health #holistic #holisticgangster #inspiration #knowledge #mindpump #paulchek #paulchekinstitute #podcast #relationships #soil #spiritual
#humpdaywednesday Got my Christmas tree... Improvement season has begun. #TeamVanDyke
When a Hollywood filmmaker tries to make a movie starring himself but the story doesn’t play out the way he thought it would. 😉🤷🏼‍♂️ #Cougars #Rematch #WaliWheresTheFilm #MindPump #Episode387
Carbohydrate Myths: DEBUNKED🔥👇🏻 ————————————————-// 1. Low carb diets are better for fat loss: MYTH. Low carb diets are better for WEIGHT LOSS, because when carbs are reduced so is water. BUT, when calories are equated low carb dieting and traditional dieting have almost identical results.🍌 - 2. Not all simple carbs are bad, and not all complex carbs are good. Nutrient profile and individual needs trump all.🍉 - 3. The glycemic index is NOT gospel. In fact gylcemic (insulin) response is VERY case by case and has great variability. Some people may have a huge insulin surge after eating an orange and others might have next to none. The only way to know is to test.🍑 - 4. Eating carbs at night will NOT make you fat. Just more likely to pop you out of a deficit.🍇 - 5. There is no one size fits all reccomendation for carbohydrate Intake. In fact, it varies TREMENDOUSLY based on goals, for example: Endurance athletes might need 6-8g of carbs per lb of body weight, and an average joe looking to get in shape might need 1-2ish g/lb. Point is, there is a range.🥐 - 6. Studies show carbohydrate is protein sparing. In other words it can prevent muscle loss. Post workout carbohydrate Intake has been shown to be not so much anabolic, but more of an anti-catabolic (prevents excessive muscle breakdown).🍚 - 7. Eating a variety of nutrient and fiber dense carbohydrates is EASY and EXTREMELY nutritious (FACT). This might make a higher carbohydrate diet quite nutritious despite popular cultures current vendetta against carbs.🍞
I came across this idea from @mindpumpsal and it really resonated with me. “Stop working out, and start practicing.” The problem isn’t with the act of working out itself, but our mindset towards it. Somewhere along the line, we started to view working out as the ultimate quest for a pump and soreness. But results don’t come from one single, all-out session, no matter how sweaty and sore you get. Results come from progressing over time- from perfecting our skills and getting better every day. At it’s core, lifting weights can be viewed as a sport. In what sport would you ever just go out there and do maximum repetitions at maximum effort and expect results? That’s the equivalent of going out to the basketball court and trying to drain 100 shots as fast as possible. If you want to improve, you’ll be way better off going out there, working on your shooting form, focusing on the fundamentals, and building on that foundation. Why shouldn’t lifting weights be the same? Most of us don’t care about how to squat properly, we care about how sore our legs get. Our squat form is an afterthought. It’s no wonder people stop progressing in the gym, and worse, end up injured. I understand the desire to sweat and get sore. I chased that for years. But viewing each workout as a practice, and trying to perfect my skill (and form) in the gym has allowed me to progress more than ever before. Lower the intensity and don’t try to push yourself to failure. Even at a lower intensity, doing a movement properly will be WAY more beneficial than doing it incorrectly at higher intensities. Practice. 💪 - #fittips #fitnessquotes #mindpump #workoutadvice #gymhelp #weightlifters #bodybuildinglife #formpolice #workoutplan
When you skip leg day and thought you got away with it😂 Repost: @mindpumpmedia @mindpumpsal #mindpump
🧠 Power can over come everything 🧠 Unless it’s just not your day and you’re afraid you’ll blow a hamstring if you put any more weight in the bar 😂 . 405 moved about as easily as it looked... So that’s not saying much! I had the intent on going for a solid 420-425 for my 3x5 but my lower body was feeling crazy right and i didn’t want to risk anything! . I think over time you learn to listen to your body and somedays play it safe. There’s no shame in dropping weight for one session because at the end, you’ll come out ahead. You won’t be making any progress if you’re injured right!?! . So I’ll be back next time with a fresh start and be ready for whatever is necessary! Following this program has been a game changer for me and hope i can share it with you! If you’re interested message me and let’s get you on a structured plan! . . . #gym #mapsaesthetic #mapsblack #mindpump #fit #fitness #workout #deadlift #passion #exercise #dedication #motivation #strong #flex #wednesday #gymmotivation #gymshark #love #alphalete #workhard #hard #work #vegetarian #vegan #protein #aesthetic #athlete
Some back squats from last week as I do @mindpumpmedia MAPS Anabolic workout Phase 1! These vids are sets 2, 3, 5, and 6 of 6 sets at either 145 or 155 pounds. I did his workout pretty late after work so while my body was looser from moving throughout the day, I was pretty exhausted. Mornings are nice to workout to get it done with tons of energy and evenings are nice because my body isn’t stiff and can handle more but my dream situation would be beating able to workout at 10 or 11 am everyday. It would still be done pretty early in the day but allow my body to be a bit more warmed up and I just keep telling myself “one day I can do that everyday” and not just on days off. This is my last week of Phase 1 and I’ll be starting Phase 2 on Monday! 🌿 . . . . . . #lowithoutlimits #losangeles #california #mapsanabolic #maps #mapsmindpump #mindpump #mindpumpmedia #lafitness #strengthtraining #womenwholift #girlswholift #womenworkout #womenwhostrengthtrain #bossgirlbloggers #worklifebalance #backsquats #workoutmotivation #womenwhoworkout #health #healthy #healthylifestyle #fitlifestyle #lifestyle
A year ago today I tried bench pressing 225 and did not succeed. Didn’t go all the way down just 90 degrees. Looking back at what I was doing a year ago and what I’m doing now is incredible. I’ll be posting more content soon. I’ve been lacking to much🤦🏽‍♂️ #mindpump #positivemindset #liftingmotivation #nevergiveup #fuckaverage #isymfs #bench #chest #weakashell #gainz #dailyinspiration #relentless #135lbs #lightweightbaby #larrywheelsmademedoit #terronbeckhaminspired #bradleymartyn #alwaysandforever #weightlifter
Off my schedule this week so I did two grueling arm/shoulder circuits from the program “Mass II” (awesome names all around) followed by a little finisher I made up... idk why I guess I needed a gut check 😂 —————————————— #dptstudent #personaltrainer #personaltraining #fitness #spt #gym #exercise #growth #aesthetic #strength #mobility #nutrition #health #wellness #frequency #mindpump #primer #connected #adaptation #physicaltherapy #paleo #movementspecialist #rehabilitation #njtrainers #lifestyle #gymnastics #skill #education #fit #fitnessjourney
Being angsty is what I do best 😊🔥
When it comes to your fitness journey, it’s very important to expose yourself to different types of stimulus. Whether it’s tweaking a certain movement or starting to use some band work, you won’t know what will work best until you try it. Be open to new ideas and do your research people! Never stop learning. Happy Wednesday! _ _ _ 📸: @_andrewnguyen10 _ Bands: @rubberbanditz _ #Fitness #Lifestyle #Nutrition #OFit #OrellanaRadio #Bodybuilding #Alphalete #TryIt #FitFam #WednesdayMotivation #Diet #IIFYM #Macros #PullDay #BackWorkout #BandWork #MindPump #MAPSAnabolic
Just under two weeks into this cut! I was one of those people that would always say I’ll start Monday! And it never happened, but I’m sticking to it this time and trusting my training and nutrition!
₩ØƦƙØUŦ ₩EÐ₦E$Ðλ¥$! "Our bodies should be able to move in every direction, yet our workouts rarely, if ever, include movements in every direction. 💢When we lunge, we tend to lunge forward and backward only. With maybe a side lunge or two thrown in there. 💢But we should be lunging in every direction so we can MOVE in every direction in daily life without getting injured. ‼️The whole point of working out is to make our bodies more mobile and stronger so we can live pain free. 💢That is why you need to include the lunge matrix in your workout routine! 💢The lunge matrix moves your body in every direction. It strengthens your legs and your 🍑glutes in every plane since you are lunging in every direction. ‼️💪🏽It makes you functional strong to prevent injury!
My workout this morning included these moves to fatigue for 3 rounds. Not all workouts involve jumping around or plyometrics. Perfect for a lower energy morning while still working hard! 😉 . . . . . #fitnesstraining #fitfun #exercisemotivation #exercisedaily #inspiredby #creativeworkouts #sweateveryday #resistancebands #resistancetraining #stronglegs #strongbody #strengthisbeauty #workoutroutine #workoutlife #workoutideas #workoutanywhere #functionalmovement #mindpump #pushups #athomeworkout #backworkout #hotelworkout #marriotthotel
A big thank you to my brother @lee_brenon for recommending #mindpump very informative & entertaining. I'll be listening to this on a regular basis.
‼️Postpartum Update‼️ 4️⃣ months VS 7️⃣ months post baby. I’m loving what I’m seeing—shape coming back, getting more visible abs, legs leaning out, and getting my pre-baby strength back. But there are some things that have drastically changed in my life that also effect my fitness and health goals. Now I don’t have 7 days a week to workout, typically I workout 2-3 days a week. When it comes to nutrition—by failing to prepare you are preparing to fail. I’m lucky that I have @itzguerra who is a way better cook than I am 🤗 but always having a baby attached to my side it can be a challenge to prepare healthy meals instead of reaching for food just out of convenience. I knew I wasn’t going to just “bounce back” after having a baby. I knew I couldn’t be as selfish because I had another human to care for 💙. I’m slowly getting back but I’m okay with that and have accepted that it will take time ⏰ #fitness #lifestyle #nutrition #personaltrainer #newjersey #healthy #workout #fitnessmotivation #liftheavy #strengthtraining #coach #fitlife #wellness #bootybuilding #progress #hypertrophy #mindpump #muscle #instafit #fitspo #fitmom #momswholift #postpartumfitness #squat #deadlift #transformation #momlife #strength
You are allowed to live your happiest and healthiest life 💥 . You’re allowed to get up and go to the gym before your family comes over for Thanksgiving dinner if that’s what makes you happy. 💪🏼 . You’re allowed to say no to a glass of wine with dinner if you really just aren’t in the mood to drink. 🍷 . You’re allowed to skip out on a dish that you don’t feel like eating. 🤷🏽‍♀️ . You’re even allowed to say no to dessert if you’re too full -- even though I know this one is a little crazy 😋 . This is something that we’re currently talking about over in my Holiday Survival Group, and I knew it needed to be shared with you all 👇🏼 . No matter WHAT your friends or family members think, you are ALLOWED to live a life that makes YOU feel your best. . You do NOT have to provide an excuse for any behavior that they may not see as “the norm.” . Because at the end of the day, if your family and friends are judging you for the choices that you’re making, it probably is due to an insecurity that they have with their own behavior and choices, NOT yours! . So stay strong and set a positive example as the holiday season rolls around 🎄 And know that if you DO need a little help coming up with strategies to combat particularly pesky people, you can always reach out to me for some guidance ☺️ . . . . . #personaltrainer #legday #deadlifts #squat #squats #gracefitguide #sweatwithkayla #girlswholift #legworkout #fitnessblogger #wellnessblogger #strongnotskinny #training #abs #strengthtraining #trainingforlife #liftinggoals #functionalmovement #mobility #exercisetips #gymshark #learntolift #howtolift #healthjourney #workoutideas #strengthfeed #mindpump #imperfectlypaigewellness
Calf Training🧐 I’m sure we’ve all seen the guy or girl at the gym with baby calves who just bounces up and down when training their calves • If you want them to grow, train them the same way you train every muscle. Use different methods of training, increase the load and make sure you’re using a full range of motion while squeezing as hard as possible at the top of every single rep • If you struggle to grow them. Apply this and start training them with more volume and frequency. Your calves can recover very quickly so you can train them 3-5x a week! • Don’t be that guy with chicken legs🥺
Happy blurry as all heck hump day! Started phase 2 of #mapsanabolic program today and loving it! High reps all baybay! #mapsanabolic #mindpump #mindpumpmedia @mindpumpmedia #totalbodyworkout
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