👋 I have been meeting so many new people here I felt it was time to introduce myself again! You should know my name since you found me 😘😉. I am recently married for the first time and we have three grown children between us. I am actually a Step-Grandmother...if that’s what you call it. 🤷♀️ ..
I am currently the Executive Director for a foundation that raised money for an amazing project in Grand Forks, ND. After a year living the FASTer Way to Fat Loss® lifestyle I decided to spread this amazing program as a certified coach.
I have searched for a program like this for years! A program that guided my workouts, allowed for some flexibility, and didn’t restrict Whole Foods from my diet. A plan that require me to drink shakes or take supplements I didn’t need. ..
My mission in life is to motivate and lead women to improve their lifestyles and sustain healthy habits by equipping them with the right tools. I am excited to share my passion for health and fitness with everyone!
Here are a few facts you may not know about me:
👉 I am trying or learning how to play the Cello.
👉 I love history and biography books. 👉 I wanted to be a doctor and when I was 15 asked for a Greys Anatomy book for Christmas. I was determined to memorize it 😆 👉 In college I had my own art exhibit! Yep that’s right I could of been the next Picasso 🤔
👉 I once had my piano teach train me to sign the opera “Marriage of Figaro” so I could win the heart of a boy in my class. I was only in 8th grade 🤦♀️
👉 My biggest pet peeve is when someone slurps when they drink. 😖
Share a fun fact about you!
#introduction #fasterwaywiththeresa #fasterwaytofatlosscoach #intermittentfasting #carbycling #wholefoodnutrition #healthandwellness #macros #fitmom #fitfam #notadiet #peloton #zyiaactive #onlinecoach
Привет друзья✋🏻отличные новости, для тех, кто не сторонник “застывших форм”- одних и тех же упражнений, потому что на повестке дня - подъем гантели на бицепс на скамье Скотта. Это упражнение однозначно стоит вашего внимания, я назову вам ряд его преимуществ😌: ° прицельная, изолированная проработка двуглавой мышцы плеча;
° развитие силы;
формирование пика бицепса;
° создание рельефа без существенного увеличения мышечной массы рук (актуально для женщин);
° стабилизация и укрепление плечевого сустава.
Хочу пометить что подьем гантели на бицепс на скамье Скотта является изолирующим упражнением, которое не является лучшими для развития силы или увеличения мышечной массы, оно применяется для формирования мышцы, проработки отстающих мышц, что несомненно важно и необходимо☝🏻 Какие мышечные группы Вам более интересны 🧐
Оставляйте комментарии , разберём их 🤓
#Шама_Pro_качает #тренерростов #фитнесвростове #тренеротдуши #составлениепрограммпитания #составлениедиеты #программатренировок #ппдневник #пп #тренер #фитнес #ростов #фитнесмарафон #плохожилихватит #тренерШамиль #рнд #ростовнадону #спорт #body #fitness #onlinecoach #тренировки #кардио
I’m a big believer in periodization. When the concept was originally created, it was a way to maximize athletic performance by training certain strength qualities, using various types of training, so that the athlete can perform his/her best at the right time. Periodization can also be used for physique athletes, or even people who’s main goal is to look good naked. A common mistake that people make is that they’ll train the same way year around, but expect to maximize strength, muscle gains, while getting as lean as possible on the same workout program. And they’ve usually been doing the same workout program, same type of workouts forever. Have you ever heard the expression jack of all trades, master of none? A beginner will make progress doing this when they start, but after that🤷🏾♂️. Times to break the training year up so that you can play divide and conquer on your fitness goals. Taking time away from fat loss to gain strength could help your fat loss at a later date. Building muscle can be helpful for building strength, but it’s also great for adding shape to your body when it comes time to show off your weight loss. So I’m back on my lower rep/higher weight workouts now that cold weather has arrived. *
#gyminstructor #Bodynovafitnesscoaching #deadlift #deadlifts #legdayworkout #periodization #traininglife #workoutlife #exercisescience #fitnessgram #trainings #gymadvice #gymforlife #trainingplan #workoutideas #fitnessgram #fatlosscoach #fitnessandhealth #fitnesspage #gymdays #performancecoach #onlinecoach #fatlosstips #weightlosstips #fatlossjourney
Are you ready to get your Summer body in shape but just can’t find the motivation to get to the gym? ☀👙
At Stepup we run high intensity group sessions that are fun, motivating and PROVEN to get the results you’re looking for. ✅
With a combination of fitness 🏋 strength 💪 and boxing 🥊 classes there’s a little something for everyone! DM to find out how you can get involved! 🙌
Your clients DO HAVE MONEY it's just that it's your communication that fails you.
If you feel like you need to 'convince' your clients of your value, then I dare you to implement some of what I share in the longer video on my facebook page and also in the free group.
The link is in my bio
Nov 2017 vs Nov 2018.
One on one personal training available w @meikalacey
Also offers custom eating / workout programs. Online & face to face 💪🏽
🎅🏼 SANTA SHRED FATLOSS PROGRAM 💪🏼 *SHARE TO WIN A 5 DAY PASS FOR THE COUNTERBALANCE CONDITIONING CENTRE*
Starting November 24th, 2018, Elite Master Personal Trainer, Amy J Gallant, will host a 4 WEEK SHRED program to end Christmas Day! 🎄
Drop down to our facility at 1 Mount Bernard Avenue around the back of the Valley Mall or email/text Amy at firstname.lastname@example.org
or 17096380294 to register or for more details! Cost is $250.00 plus tax for the four weeks.
-detailed training and cardio plan
-online video meeting
-weekly progress reports
-weekly individualized coaching by Amy
This coaching program is for for intermediate to advanced gym-goers and can also be carried out at any gym.
REGISTER NOW AND GET SHREDDED FOR SANTA!
#fatloss #onlinecoach #shreddedforsanta #cbalancefitfam #cornerbrook #counterbalanceconditioning #newyearnewme
365x5 Squat PR! Man, this program has been anything but easy. I have to say that the challenge has been incredibly worth it though. My former 1RM from over the summer was 365x1 and I just got it for 5. Only a few weeks left to go with this program so let’s keep the PRs coming!
I had more beach photos for “hump day” but I decided to feature this guys foot sticking out of the water instead because it made it more interesting a humorous 🤔😆 #happyhumpday #foot #photobomb
Feeling extremely grateful and filled with joy this afternoon. Something I want to celebrate because it’s not always like this. Just because I swapped partying and people pleasing for personal development and essential oils, does not mean I still have days where I worry, the anxiety creeps in and the chatter in my head gets a bit loud. But I have the tools and support around me and in place so I don’t run down the rabbit hole and what use to last for weeks at a time now only lasts for a moment.
Are you finding the self doubt and fear taking over your life some days? It’s my mission to empower you to turn that pain into power and support you in creating clarity and freedom.
Head to the link in the bio to book in your free breakthrough call.
Struggling finding food/ideas for your fat loss/muscle gaining nutrition plan? Today Im giving you SOME not ALL of the things I buy when I go grocery shopping depending on whether Im cutting or bulking.
Especially if you are on a budget I would recommend buying in bulk so you can minimize trips to the grocery store and so you will have meals that can last you a while to the point you dont have to go grocery shopping often.
Of course, your list will vary from mine and others as well, based on what foods you like, allergies, etc. so an important thing to keep in mind is choose foods that you like/ dont mind eating and dont force yourselves to eat certain foods because “everyone else is eating them” or some other bs reason. Your main goal should be to cater to what will be sustainable and fit the best for YOU not for someone else.
One last tip I would give is to meal prep. Instead of cooking one meal to eat for lunch/dinner or whenever you are about to eat, spend the extra time to cook in bulk and prep them in containers so its easier for you! This saves a lot of hassle and time especially for those of you who arent too fond of cooking!
So guys, make sure you are buying things YOU want to eat and that will fit around YOUR lifestyle, not pick foods that may have worked for someone else! Because your body, needs, and many other factors are different than another persons!
If you are looking for help/guidance on reaching your fitness goals & how to cater your nutrition/fitness to fit YOUR lifestyle, and you are tired of making everything revolve around your “diet” or workouts then please feel free to DM me and I’d love to come up with a game plan for you to make things simple and make fitness/nutrition cater to YOUR lifestyle, instead of the other way around!
Much love friends and remember to enjoy & live your life! Dont let fitness consume you to the point you cant even enjoy food, fun times, etc 💞🙏🏽
Once you learn how to get out of your own way, the possibilities of what you can achieve and overcome truly become limitless 💫💫💫
You have the power to be whatever you want to be 💕
Busy gym? Short on kit or time?
Give this full body landmine workout a bash!
Complete 1 minute per exercise #onlinecoach #LKFitness
Just fried up my triceps and chest tonight and I’m ready for some recovery!! What’s your favorite post workout shake 👇👇👇
Luke has put on 2kg of Lean Muscle in the last 7 months - READ BELOW.
How did he do it?
Progressive overload & a prolong period of time spent eating in a calorie surplus.
Too often I see young guys want to lose fat and build muscle simultaneously. Unless you’re enhanced or haven’t already experienced ‘newbie gains’ it’s just not possible.
spent 10 weeks of the year cutting down and eating in a calorie deficit and that’s it.
You need to PRIORITISE spending more time growing if that’s your goal.
Does that mean eating everything is sight and gaining massive amounts of weight through a classics bulk phase?
This will only make dieting much more difficult and prolonged for someone who would like to eventually cut down.
Not to mention additional body fat will result in a lower strength to body weight ratio for someone looking to get stronger.
A smaller surplus will gain the same amount of muscle & strength, but only one fifth the body fat.
So how much should you gain per month?
As a general measure, I’d recommend gaining:
👉🏻 Beginner: 1-1.5% of body weight/month
👉🏻Intermediate: 0.5 to 1 % of body weight/month
💡Remember if you go faster than this, the weight you’re putting on will probably be proportionately more body fat. It is very easy for fat mass to come right along with muscle gain if you are not careful.
Which is something we do not want 🙅🏼♂️
WANT RESULTS LIKE LUKE? 👉🏻 Direct Message or Apply using link in bio!
#leanbodiesbyjay #transformation #bodytransformation #fatloss #fitnessjourney #weightlossjourney #musclegain #mensfitness #shredded #leangains #onlinecoach #wbff #wbffpro #wbffaustralia #wbffaust #fitnessjourney #compprep #roadtopro #summershredding
Can’t make it down to the studio tonight and have limited equipment why not give this workout a go simple but effective. Some of the members did this workout for charity earlier on in the year and it was a killer 😂 If you find a 1000 too hard to start off with could do 500 until you get your body more conditioned. Happy workout Wednesdays people.
UPPER BODY PUSH DAY- Day 2 on cutting calories down and everything feels heavy 😂
⬇️⬇️SAVE IT AND TRY IT OUT ! ⬇️⬇️
(chest/shoulder emphasis )
🔥🔥 Save ↪ and try them out 🔥🔥
1️⃣Incline dumbbell press 4X12 (last set double drop set) (Rest as needed. Follow a progressive overload principle on these workout to workout)
2️⃣Seated Arnold press 4x12
(Drop set on the last set)
3⃣ Incline multi grip bar 4X12
(If you can get one of these bars start lighter than usual it will challenge your balance as well)
4⃣EZ BAR FRONT RAISE (close grip) - 4X12
5⃣ Standing cable fly(crossover) - 5X20 (2 second pause at the top, 1 second stretch at the bottom)
6️⃣ Kneeling kettlebell lateral raise 4X10-12
(Think about fighting gravity on these. Unhook your thumbs and let the weight pull down on your medial/front delt)
7️⃣Cable pull through 4x15 -
Don’t go heavy enough to where you have to engage glutes to remain in position. Want the weight transfer into the shoulders)
8️⃣Med ball Push ups-4x12
If you can’t quite get your body up just do them without the rebound, or on the floor.
REST: as needed but try to limit it to under 75 seconds per superset.
#onlinecoach #personaltrainer #chestday #shoulderday #powerbuidling
MY FAVORITE PROTEIN BARS/SNACKS!!
Happy Tuesday everyone, who’s having a great week so far??! 🙋🏻♀️
I got a question the other day about what my favorite protein bars were, so I thought I’d share!
I personally prefer bars/snacks that are more natural/made with good ingredients. Meaning bars with more real food ingredients than chemicals.
My all time favorites and daily go to’s are @gomacro
Both are made with minimal ingredients that are actually good for you!
Rx bars main sources of protein are egg whites and nuts, while go macro bars main protein sources come from brown rice protein and pea protein.
I love these bars bc they don’t make me feel uncomfortably bloated like some bars can do, and are delicious!!
You can have them as a snack or for breakfast on the go which is usually when I’ll have one.
The protein content for gomacro is usually around 10g while for rxbars it’s usually 12g.
Although these are my favorite bars, I do occasionally have other protein snacks (swipe left to see)!
These are optimum nutrition cake bites and protein almonds. The cake bites have a total of 20g of protein for all 3., and they’re great for curving a sweet tooth! 😋
The almonds are a little less sweet and have a pretty apparent protein taste, so if that doesn’t bother you then go for it!
I hope y’all found this helpful, and if you’d like me to share any other of my favorite snacks or meals please let me know!!
Are you looking for a healthy side dish to add to your Thanksgiving dinner! Then try my sautéed green bean recipe! #linkinbio
All you need are some fresh green beans, olive oil, and some seasonings and you’ve got yourself a delicious, macro friendly dish! 😋
Save those calories for the mashed potatoes, rolls, wine, and pumpkin pie 😉 the full recipe is on my blog!
“I JUST WANT TO LOOK LIKE AN INSTAGRAM MODEL” 🙄❌
If this is you, Don’t hire me as your Coach. ✋🏽
Kinda Harsh Janaye.
It’s not harsh it’s the truth, we need to stop making unrealistic goals and reasons why we want to transform our bodies. 👏🏽
Girl, I hear you though.
Yes I am saying this now but I once was in your shoes where all I saw was these beautiful Instagram model bodies and hourglass figures and thought “I want to look like that”
I immediately started comparing myself and thinking well I would have to do surgery for that and RUIN my body in the future. 🙅🏽♀️
❌Unhealthy body image relationship for myself
❌A shit ton of negative thoughts
However, through researching natural ways to change my physique and also getting my senses back.
I realized that it’s not that I can not want a hourglass figure but it’s the reason WHY I want an hourglass figure that was IMPORTANT.
I have always been “skinny minni” and no shape for the longest. My son and American food are what gave me the little hips I have today. 🤣
But I always dreamed of having the curvy fit body a lot of my family and friends had not because of comparison but because I truly believe that I will feel empowered, strong and happier overall in my own skin.
I wanted to be strong and toned and now with my family I want to be the BEST Me I can be to be a great mom and wife. 🗝
To do that ultimately I have to become happy with me and THIS IS MY WHY when it comes to fitness. NOT
❌To have the insta model shape
❌To be fake and plastic
❌To do it only for likes and followers
💯To be strong
💯To be empowered
💯To feel sexy in the way that makes me feel sexy (curvy)
💯To build my dream body all on my own with no help.
So Yes I want that hourglass body too but I am not risking my integrity for it and it’s not just the body that I want. 👏🏽
If you feeling me on this and saying “Yassss Queen You Are Right”
Then Rock with me and my coaching! It’s for YOU Queen 👑
I am accepting only 4 more clients for January 2019 and at SUPER Discounted Rates.😱
Link in my Bio to Set Up a Call 🔥
Late back session was 👌 Had the conversation with someone today in regards to “self worth” and how it’s something we get to declare and must take full advantage of. I’ll admit there was a time in my life that I depended on other people to justify what my worth exactly was.. My mental and physical health were both a reflection of it. I depended on them to make me feel a certain way about myself which left me vulnerable through difficult times in my life when all a long I should have been the one declaring what my worth was. It took me quite some time to be able to master this but being able to do so has enabled me to do so much and grow as an individual. A strong body is shit without a strong mind to match which is legit where everything starts in life.. You have to see the person you want to become, the physique you wish to develop, life you want to live etc.. before it actually exists. Allow your mind to stay fixated on that image each and everyday and then work tirelessly to bring into existence. Declare your worth, then scream it for the world to hear 🙏💯 #PostTrainingThoughts #BackDay #ConfoKilla #CreateYourWorth
Hi babes❤️ Just wanted to have a quick with you and tell you that there will always be people who won’t love what you are doing with your life.
KEEP MOVING FORWARD.
They will question you, mock you, bully you.
TAKE ANOTHER STEP FORWARD.
They will try and break you.
The reality is these people are freakin confused. They think they have the right to dictate your life. Their perception is not your truth, you know your truth!! Bottom line: these people are not your people.
Plain and simple.
Whether you want to run a marathon, do horse yoga, start a business or quit your career to join the circus, go vegan or eat burgers. There will ALWAYS be critics.
So what’s a girl to do?
Lace up those Nike’s and sprint far far away. Sprint far away for those negative people. You keep on moving forward. You might not be able to run far enough away to no longer hear their voices but I can promise that each stride away will lessen the loud noises you hear.
You are meant to live your life and don’t let ANYONE stop you from doing just that. You were made for more.
Oh and make sure you do it with a little sass 😘
#selflove #confidence #fitmom #girlswholift #onlinecoach #businesscoach #mompreneur #weightlosstransformation #weightlossjourney #fitness #fitnessmotivation #mindset #mentor #mentalhealth #gym #gymmotivation #gymshark #intermittentfasting #fastingguide #girlboss #cutting #gains #bulking #wellness
Post leg day feels. Almost fell asleep about three times while finishing up with calves 😴
Focus: Triceps, Anterior delts, pectorals
Tip: Along with dips, I feel this is the best exercise for building strong and thick triceps. Use a grip set about 6-8 inches apart and lower the bar to about nipple level.
One of my trainers asked me “Chris- what’s it feel like to be a dad?” My response is “It’s surreal. You never knew how much you could love until you have a child. It is a different love than it is for your significant other, mom, dad, brother/sister. He’s sick right now and all I want to do is take it from him and let me bear it. It’s uncompromising. It’s selfless. It’s innate. Research tell us “By being a better father, you can become a better man. Although some men who are dads can often feel tired, discouraged, and overworked, others are energized, inspired, and strong. In fact, there are studies that show how fatherhood helps men with health, activity, and job satisfaction—lowering the risk for depression.” I can attest- being a dad is awe inspiring to do and be greater at everything - FOR HIM.
Focus: Traps, forearms
Tip: This movement builds great holding power/strength. Use straps to focus only on the traps and without straps to focus on traps and forearms.
** To Do Today ** I'm happy to get back to my Pre/Postnatal Coaching studies tonight!
The past few days have been hectic as I've spent a lot of time putting together my Black Friday/Cyber Monday promotion. I'm very excited to share it with you in just a few days.
If you want to stay in the know, follow the link in my profile to subscribe to my news updates.
The promo will be released to those on my mailing list on Thursday - before ANYONE else gets to see it. I'm only offering the promo to a LIMITED number in order to keep service high, so join the list and don't lose the opportunity!
Here's a teaser: The PROMO includes all three of my coaching services - in person, online, and hybrid. It also involves some BONUS services from a few of my of my friends in the healthcare and wellness industry. And you can SAVE a HUGE amount of MONEY.
Do you know anyone that wants to make a change in their physical health? MAN or WOMAN - tag them below, or share this post with them. This unique opportunity could be just what they need to get started.
Let me take you and them to the next level.
#RDPT #BusyBodyFitness #PersonalTraining #iTrainOnline #OnlineCoach #OnlineTrainer #iCoachWomen #iCoachMen #RDPersonalTraining #health #wellness #betteryou #bestrong #movewell #feelgood #energy #exercise #positive #vaughan #woodbridge #maple #strong #bodability
Focus: Anterior deltoids, upper pectorals, triceps
Tip: Make sure not to lean back too far or this exercise will become more of an incline press than a military press.
Focus: Lats, traps, rhomboids
Tip: Change the width of your grip to stimulate different parts of the back. You can also experiment pulling to the upper, mid, and/or lower chest.
Your vibe attracts your tribe... 3 of the best things in life. For yourself, Peace✌🏼 Love ❤ Happiness 😄 If you're in a great place, so will everyone around you. Surround yourself with these 3 positives. And the sun🌞😜
Failure will never overtake me if my determination to succeed is strong enough
B*tch who? Moulding myself. The best ART is I (Eye)
👊 You can purchase a meal plan and or training program, but if you've started and stopped more times than you can count, and spent hundreds maybe thousands of dollars on different plans, 21 day weight loss challenges or proven power lifting programs that tell you how to progress each week. You can spend a lot of time and money doing these, and most likely you end up 2 months down the line frustrated with no results to show.
Why? Because, while proper diet and a training program suited towards your goal will get you the results you are seeking. But thats not where the problem is for most people. You already feel busy and tired, how are you going to wake up an hour earlier to get a workout in after getting 4 hours of sleep? Or when you've had a long day and are too tired to make anything so you run through the drive-thru? These decisions we are making, the feelings we are feeling that we believe about ourselves is what is really holding you back.
You might ask yourself "How am I supposed to do all this?!" And then frustrated you stop, and you gave up again! To fix this, we need to really dig into why we want to better ourselves. The real reason, the pains you feel when you wear an extra big shirt by the pool cause youre too embarrassed to take it off? The pain of when you see everyone else in these happy relationships yet you don't even have the confidence to muster a simple "Hello" to the person that catches your eye everyday for 4 months now! When that pain and hurt becomes ENOUGH. Thats when you're ready, and thats when we are going to see your life completely transform into everything you imagine for yourself.
If you want a better life for yourself, are feeling stuck around some obstacles whether fitness, nutrition, or self related please shoot me a message! I want to talk to YOU!
Giveaway time!!!! To participate you must 1. Like this 2. Tag 3+ friends (the more you tag, the greater chances of winning you have) 3. Tell me your favorite Thanksgiving dish or treat! You must complete by Wednesday at midnight.
The winner will be announced via insta-story on Thursday! Giveaway prize will be shipped on Friday!😍 #giveaway #healthylifestyle #fitness #nutrition #onlinecoach #iam1stphorm
Here we have Miss @georgiecollum_
doing some planks as part of her core warmup during the beginning of every session👏🏼
In the top photo, this is pretty much the stock “plank” I see around the gym, on footy ground and anywhere else. Sinking low back, no tension and basically just hanging there off of structure.💔
Bottom photo we have a 100% proper plank, loading through the midsection, tension through the whole body and compression of the core which is what we’e truly trying to achieve here.⚖️
We’re cueing and sequencing the body to use the whole core (abs/TVA/obliques/spinal erectors) in an isometric or “hold” contraction. This will then transfer over to rigidity in all our big movements, leading to a stronger and safer lift!👊🏼
So next time you’re hitting your planks;
Belling button to spine
Squeeze your ass like your sucking in a fart
Pull the elbows to the toes & toes to elbows
If you’re not vibrating like a DoofLord, you’re not tight enough!🤮👾
Available for 1-1 and online coaching, DM me for more info.
#melbourne #personaltrainer #strengthcoach #powerlifting #coach #onlinecoach #strong #strength #strengthtraining #strengthsystem
#abs #fitness #health #strongwomen #chickswholift #performance #wellness #bootyfordays
TESTIMONIAL TUESDAY: Trey Lupton,
Spiritual Jewelry Designer
Trey is a current client and this is what he had to say 2 months into his training with me.
My clients’ energy, movement quality, and appearance speak for their results and progress, but it is nice to
hear someone express how the training has impacted their lives.
Trey and I connected when he was searching for a “woke ass trainer” on a Facebook group. He arrived with the clear goals of:
• adding lean muscle mass to his body
• improving his rock climbing performance
• actively valuing his health with consistent workouts
• “solidifying the vessel that he moves in through life.” 🙏🏻 As soon as he said that, I knew we’d be a good client-coach match. #spirituallyfit
He dedicated 3 months of consistent 2x/week strength training workouts in #Boulder
and now continues to train via my guidance online, in #Denver
, with thrice weekly strength and conditioning workouts and cardio and abs on non-lifting days.
As he says in the video, he NAILED ✅ ALL OF HIS GOALS.
Now he is hungry for more.
He is currently on a quest to build the body of a Greek God.
Some of his goals have changed. One is the same. To continue to sharpen and hone the vessel that carries his spirit and that he injects into his jewelry creations and relationships.
If you’d like to get fit in mind, body, and spirit like Trey did—with as few as 2-3 strength training sessions a week, you soon can. ➡️ I will be launching 🚀 my 1:1 online fitness and wellness program to a select number of clients VERY SOON.
In the meanwhile, take a jaunt 🐾 to my bio and download the free holistic fat loss guide I’ve created JUST FOR YOU to gain #momentum
on your wellness journey! 🏆 ✌🏻Abbs
💥Teach Yourself to Hip Hinge Properly!💥
Share with someone that...
🏋️Needs help perfecting their deadlift
🤕Has pain or discomfort with lifting or squatting .
Learning to master the hip hinge is essential in any training or rehab program as it...
📌 Allows you load the muscles of the posterior chain to help develop the glutes and hamstrings
📌Teaches the participant how to effectively load the hips and knees using optimal biomechanics that can apply to functional tasks and weight lifting tasks such as the squat and deadlift
📌Decreases load placed on the low back when lifting anything heavy from the ground by allowing the legs to perform the majority of the work .
When practicing the hip hinge, it is important to remember that this is a ▶️HIP focused movement◀️ meaning that the majority of the movement comes from pivoting at the hips and very little movement occurs at the KNEE! As you hinge at your hips, your torso should become parallel with the floor by pushing your butt back behind you and slightly bending the knees.
👉Important Cues to Remember👈
◾Maintain a neutral spine
◾Keep your abdominal muscles braced
◾Primarily moving at the HIPS, only a mild amount of bend occurs at the knees
◾Your lower leg should stay vertical, the knees should not drive forward over the toes for this movement
These few exercises are just a small collection of MANY ways that you can learn to master the hip hinge. If you have any questions or need further help, let me know!
Leave a comment below or share with a friend that needs help!🤳
Shaking off the haters like.. 🍃
Do you feel unworthy of sharing your expertise just because you don’t have a high follower count? #discouraged
I GET IT. Because I’ve been there! You feel like no one will care about what you have to say... you’re embarrassed & scared to start. 😩
That was me too. 🙋🏻♀️
But NOW, I’ve been able to sell out my coaching program and help so many entrepreneurs! & I have LESS THAN 2k followers. 😱
The # of followers should NOT stop you! ❌
The real reason people aren’t looking up to you yet... is bc you haven’t started sharing your value, your voice or your story. 🗣
The hardest part is THIS...
You have to be wiling to start BEFORE people want to listen. ✅👂🏼
You have to stop hiding behind your phone screen out of fear of what other people will think. 📲 😟
What is the worst that can happen? 🤷🏻♀️
- you might lose some followers?
- no one will care about what you have to say at first?
- people will judge you?
IS THAT IT? 🤯
Haters are always gonna hate… but imagine what CAN happen if you just take action… ✨
If you decided to show up for your dreams every single day and you didn’t give up. 💫💪🏼
Imagine all of the opportunities that can come your way… 🎁
All of the people you can help with your valuable content… 💖
All of the connections you can make… 👯♀️
…if you just show up! 🙋🏻♀️
So if this is speaking to you, I encourage you to take one small step toward your bigger picture, TODAY. #rightnow #takeaction
What is one thing you‘re doing to contribute to your bigger picture? 🌎✨
Share it with me in the comments and I will hold you accountable 💕👇🏼
ICE CREAM ON A DIET?! 😱🍦 Introducing @fitlato
- High in protein 💪🏼 Low calorie ⬇️ Macro-friendly ✅ AND delicious 😍
Try some FOR FREE at our Fitmas party🎄💪🏼 The first ever #absbyalana
Christmas party will be celebrated on the 15th of December 🎉 You do not want to miss this 💖🤗 Tickets for sale in bio! BUY YOUR TICKET NOW: https://www.eventbrite.com.au/e/aba-fitmas-party-tickets-52647803999
🎄 MERRY FITMAS 💪🏼 The first ever #absbyalana
Christmas party will be celebrated on the 15th of December 🎉 You do not want to miss this 🙏🏼 For a day filled with socialising with likeminded friends and family, a HIIT style workout, @beforeyouspeakcoffee
, AND a platter as far as the eye can see! 🍉🍍🍒🍌🥗🍫🍬 Be quick to secure your ticket!
Tickets for sale in bio! BUY YOUR TICKET NOW: https://www.eventbrite.com.au/e/aba-fitmas-party-tickets-52647803999
ABA SQUAD, tis the season to be jolly! 🎄
With Christmas fast approaching, I have decided to organise a little get together to celebrate all of our achievements in 2018! 🎉 The ABA Fitmas Party! EVERYONE IS WELCOME! So feel free to bring partners, friends, and children! 💖
This will include: a HIIT style workout, socialising with likeminded friends and family, as well as a platter as far as the eye can see. My sponsors @beforeyouspeakcoffee
have also come on board so you can take home some coffee sachets and try some macro-friendly ice cream ☕️🍦 I hope you can all make it! 🙏🏼 Tickets for sale in bio! BUY YOUR TICKET NOW: https://www.eventbrite.com.au/e/aba-fitmas-party-tickets-52647803999
How often should you be exercising a specific muscle group? 🧐🗓️
This is a common question I get from both clients and patients regarding approaching an exercise program. As with most fitness and physical therapy related questions, the best answer is.... IT DEPENDS! 🤓
Without diving in to some of the more specific aspects of exercise program design, this graphic displays a general guideline that can be implemented into your training program.
The important message to take home here is that the MORE important factor you should pay attention to in your weekly workout routine is not necessarily what muscle groups you are exercising and when, but rather HOW MUCH you are exercising each muscle group during the week, meaning your exercise VOLUME.
📝Exercise Volume = (Reps x Weight Lifted) x Sets Performed
This leads to the question of how much volume is appropriate for each workout? And how many exercises should I be doing to produce enough volume to stimulate muscle growth or strength gains?
Stay tuned! I will be doing another post on exercise selection and volume next!
Share this with someone that needs to fix their gym program!🤳
Drop any questions or comments you have below 👇
☕️ TAG TO WIN 🏋🏼♀️ Recently I have collaborated with @beforeyouspeakcoffee
and together we are doing a GIVEAWAY VALUED AT OVER $200 😱
To win a 4-week program and BYS coffee for two, this is all you need to do:
1️⃣ Tag 2 friends
2️⃣ Follow @alanafayy @absbyalana
‼️ UNLIMITED ENTRIES, drawn next Wednesday!
I have so much love for my little ABA community 💗 here are just some of the many clients/ friends that I am privileged to work with every day ✨ I can’t wait to keep growing and being a part of something bigger than myself 🙏🏼 #absbyalana
Want to join the squad?! 📩 DM me now!