Three weeks ago I posted the photo on the right, since then I had a week of little training then started my next block of programming of my new “movable muscle” programme focusing on a combination of activation / mobility work, a strength block and then some good old fashioned accessory / conditioning work 💦
Some people call it vanity however progress photos are one of my favourite ways to measure progress for not only myself but my clients too. Seeing compositional change is what it’s about, losing body fat and increasing lean body mass (muscle). I’m currently sitting at 89kgs and will look to maintain this weight whilst increasing strength 💪🏻 Nutritionally I’ve been hitting 2800 cals, 200g protein 330g carbs and 75g fats, training 5 days a week and improving the quality of sleep - best to my ability despite nailing some crazy hours. 😅
This phase has incorporated pause repetitions to increase TUT as of way of building muscular hypertrophy as well as improving trunk tension and stability which when I go into the second phase of strength / hypertrophy work should put me in good stead to see some real progress through the numbers 🤞🏼
If you wanna get involved with my programming then drop me a message and we can jump on a consult call 👌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#movablemuscle #muscle #mens #physique #progress #movement #stability #prehab #pt #personaltrainer #coach #activation #muscle #exercise #coaching #mobility #drills #mobilitytraining #injuryprevention #strengthandconditioning #health #fitness #sydney #australia
Life is full of potential keep an open heart and be willing to receive.
Traveling is like candy for me. Whenever I get the chance to go away even only for a few days, trust me, I will be the first one to jump on the train. It’s that rewarding for me. Honestly, I would say that all I have ever learnt on how to love myself, how to be patient with other humans, how to interact, how to love another human, etc. has come from traveling around the world, soaking up all the beautiful aspects of other cultures and making it a piece of myself. Try to go somewhere you have never been before at least once a year. Even if it’s only the neighbor city. You then will be able to put things into perspective and not be so close minded about a few things. #love #wanderer
🇹🇷1889 yılında Bağdat'a 100-125 km kadar kuzeyde olan Samarra şehrinde dünyaya gelmiş Kerkük kökenli bir Türkmendir. Kurtuluş Savaşı'ında savaştığı için kırmızı şeritli İstiklal Madalyası sahibidir. Hayatını Manisa'yı tüm Türkiye'ye örnek olacak şekilde ağaçlandırmaya adamış ve yaşadığı süre boyunca binlerce ağaç dikmiştir. Spil Dağında yaşayan ve Manisa sokaklarında üzerinde sadece şort ile dolaşan Ahmet Bedevi'ye halk Manisa Tarzanı adını takmıştır. 1963 yılında hayatını kaybedince Manisa halkınca bir efsaneye dönüştürülmüş, heykeli dikilmiştir. Her yıl ölüm yıldönümü olan 31 Mayıs'da Manisa'da Ahmet Bedevi için törenler düzenlenir
Türk Ordusu'nda hem 1. Dünya Savaşı, ardından hem de Türk Kurtuluş Savaşı' na katılır. Ancak Kurtuluş Savaşı'ndan hemen önce, Kafkas Cephesi'nde Kazım Karabekir Paşa'nın komutası altında er olarak olarak görev alır.
Kurtuluş Savaşı' nın ardından Türkiye Büyük Millet Meclisince Kırmızı Şeritli (kurdelalı) İstiklal Madalyası ile şereflendirilir. Her resmi kutlamada göğsüne bağladığı bir palmiye yaprağının üzerine bu madalyayı takar ve tören alanına büyük bir gurur içinde katılır.
Kurtuluş savaşı sonlarında işgalci düşmanın orduları yurdumuzu terk edişleri sırasında Batı Anadolu' daki her yeri ateşe verirler. Alevler öyle kuvvetlidir ki Manisa' nın yemyeşil manzarası katran karasına dönüşür.
Tutkulu bir doğa sevdalısı olarak bu durumu üzüntüyle gören Bedevi, savaş sonrasında Manisa'nın manzarasını tekrar yeşile dönüştürmek üzere burada kalmaya karar verir. Askerlik bitmiştir, ancak ona göre bu vatan için ağaç dikmek yeni bir kutsal görevdir. Azimle mücadele ederek bir kaç senede mutlu sona ulaşır.
Yoksul ve yalnız bir yaşam geçirir.
Yaz, kış şortla ve lastik pabuçlarla dolaşır, Sadece üzerine eski gazete sererek kullandığı ahşap bir sedirinin bulunduğu Spil Dağı'ndaki küçük kulübesinde yorgansız, yataksız ve yastıksız uyur.
Tek malvarlığı bunlardır. Yaşamında fazla masrafı olmadığından paraya ihtiçaç duymaz,
#manisatarzanı #naturalmovement #primitive #human #nature #life #holisticmovement #buschcraft #survival #movement #movementculture #fitness #biomechanics #balance
Knee pains: Osteoarthritis
A degenerative "wear-and-tear" type of arthritis in the knees, occurring most commonly around the age of 50.
As the cartilage in the knee joint wears away, the protective space between the bones decreases, producing painful bone spurs.
It develops gradually and worsens over time due to muscle weakness causing biomechanical changes of the knee.
Stiff and swollen joint, especially after sitting or resting.
Difficulty bending and straightening knee.
Pain leading to weakness in the knee.
Click or grinding noise causing the knee to lock or stick during movement.
Ice to reduced inflammation
Dry needling and acupuncture.
Lower impact activities such as swimming.
Exercises to increase range of motion and strengthen muscles in the leg.
In most cases, the VMO muscles on the inside of the knee will be weak which changes the biomechanical movement of the knee. The outside muscles become tight which requires massaging and stretching.
#knee #kneepain #arthritis #osteoarthritis #weakness #pain #physiotherapy #chiropractic #exercise #strengthening #adjustment #degeneration #vmo #squat #squats #rehab #movement #stability #massage #acupuncture #dryneedling #dynamichealthcare #dhc #treatment
This is one of my favorite workouts for the hammys. Straight leg RDLs is such a good movement. It’s different than your traditional leg curl where concentric contraction of the hamstring happens. This exercise is focused more on the eccentric contraction. The best part about it though is that during the eccentric phase of the contraction you produce more force in the muscle than you do during the concentric phase. Food for thought! Please implement these. 🤙🏼
Also, I am doing some occlusion as well. Be careful when doing these! Put them right below the butt and make sure they aren’t too tight. Enjoy!!
"if you had fallen down, you must be able to stand up and jump higher than before"
Ibaratkan saja lompatan saya ini adalah sebuah usaha untuk mendapatkan sesuatu. Pertama kali memang rasanya lelah, ingin menyerah, dan penuh dengan tekanan dari luar maupun dalam tetapi hanya seorang pejuang sejatilah yang mampu meneruskan langkahnya untuk menjadi seseorang yang lebih baik lagi. Seiring berjalannya waktu dengan niat yang baik, perencanaan yang matang, dan keinginan yang kuat hingga mencurahkan waktu, tenaga, dan fikiran pasti akan terbayarkan dengan apa yang kamu inginkan atau mungkin lebih dari apa yang kamu mau. Jatuh, bangun, terguling, tergopoh, bahkan kaki hingga tak sanggup berjalanpun akan tetap membuat jiwamu kuat karena apa?
Kamu masih memiliki banyak mimpi, tanggung jawab, support dari orang-orang yang menyayangimu, serta serba serbi kehidupan yang belum terjamah.
#sea #sand #beach #travel #instabeauty #indonesia #motivation #movement #young #youth
Working on the ‘bamboo legs’ courtesy of @portal.ido
Earth Hour 2019... Are you switching off?
WWF’s Earth Hour is the world’s biggest movement to protect our planet.
Every year hundreds of millions of people around the world in more than 7,000 cities in over 180 countries take part in this amazing global conservation movement.
People do a wide range of things around the hour to show they care about our planet’s future. Millions choose to mark Earth Hour by going ‘lights out’ for 60 minutes at 8.30pm – a symbolic show of solidarity.
Check out the official website here: https://www.earthhour.org.au
#AlburyCBD #switchoff #lightsout #energy #earth #connection #people #conservation #movement #global #solidarity
My main movement practice has got to be a style of dance called Krump.
I've been training in this style for close to 9 years now.
For me, dance has the most bang for its buck. You are exposed to different elements within dance - balance, proprioception, speed, power, ability, strength, rhythm, timing, tempo, integration, freestyle, Isolation, partner work, spatial awareness...the list could really go on.
I suggest investing time in training a dance style, and don't forget to explore in your freestyle abilities (aka improvisation).
Så blev det fredag, igen. Jeg synes tiden flyver afsted. Jeg har en stille weekend foran mig. Hvor jeg skal slappe af og nyde livet. Søndag afholder jeg mit elskede Yoga og Brunch, det hyggeligste event i trekantsområdet.
Hvad er dine planer for weekender?
Osteopathy for seniors is a wonderful gift.
A really gentle touch can provide tremendous help to our elders.
Getting older doesn't mean having more pain. Thousands have been helped with my approach.
Even if I gave you the perfect program and the perfect nutrition plan without consistence it would mean nothing.
For any coaching enquires contact me on 📧 email@example.com
🏋🏻♂️ 1-2-1 personal training
📍 SWEAT gym, Sheffield City Centre
📈 Results driven personal trainer
💻 Online Fat Loss Personal Trainer
This is what they call a real selfie. Taken with my phone. No self-portrait with a complicated camera set up, tripod and remote struggles. It was a one shot, not a hundred images to choose from. Not perfect but perfectly fine. It was a good day and I like to remember feeling good.
Now, this is me, Saskia. I am into poetry, art and photography obviously. I like to go to bed early and wake up early. Sunrise is the best time to go for a run. Sometimes I like to stay in bed and have breakfast first before moving my body. I journal - a lot: Morning Pages, Daytime-Writing and turning some more thoughts into written words at night is the best way for me to keep my mind calm and organized.🌞
I am a dreamer and sometimes facing reality is painful. I am here to create and turn feelings and experiences into images. I am very much inspired by the art nouveau, acoustic songs and drama films with open ends. I am an introvert and I get anxious when it comes to social events. I try to push myself out of my comfort zone more and more. That is why I decided to post a selfie and some personal aspects about myself today. Have a lovely day and thank you for being here. 🌻✨
#selfie #portrait #introvert #vulnerability #creative #artist #sunrise #movement #dreamer #soul #natural #love
Flex Friday goes to this beauty!
Alexander or me? 🤔
A skilled osteopath will help your system to calm down. Your tensions will ease and you will feel centered again.
Art by Anish Kapoor