Shadowed master trainer this morning, shadowing trainers for me is about learning and networking. It’s about selling an image, will this client like and trust me. We show our clients progress within ourselves and client success rates. That our social media is intact and professional for younger populations, certifications that we’ve earned, our clients are informed consumers. It’s a professional experience that no one should be discourage of. Im thankful to anyone who believes in me and my art. #networthnetwork #1995 #contracttrainer #trainer #trainertips
Welcome back to Trainer’s Tip Tuesday🤩 Today we have Personal Trainer Matt showing us how to activate the booty to say bye bye bye to love handles🍑
Trainer Tip Tuesday: ‼️YOU‼️
Tip Tuesday or no?
I’ve been a part of the extended back club for too long and that’s just not okay! ❌🍑 am I right?!
No one wants a flat booty, not even your grandma!
Soooo how do we fix that?! 🤔
The position of your hips has EVERYTHING to do with it.
A. Stop sticking your booty out and puffing your chest - you’re not a chicken 🐣
B. While performing movements such as hip thrusters, glute bridges, kick backs, etc. make sure you have a POSTERIOR TILT (meaning you’re curling your booty under)
C. Keep tension in the glutes! .
Here I did 3x100 glute bridge w/ band, give it a try & let me know how it burns!
New blog up today: the Key to Progress.
“Social media may be the best and worst thing to happen to athletes. On one hand, it allows open communication and insight into some of the best coaches in sports and strength and conditioning who are usually willing to share their ideas. On the other, it robs time, creates problems that don’t exist, and often an unnecessary feeling of being behind. Comparison can feed the feeling of the need for the quick fix.”
Read the full article from @shaun4630
on our blog, the link is in our bio.
#TeamTelos #TucsonStrengthTraining #StudentAthlete #TrainerTips #TipTuesday #ConsistencyIsKey #TucsonFitness
TRAINER TIP TUESDAYYYY
THE SCALE :
Let me start by saying, there is a time and place for the scale.
Why do you weigh yourself?
What makes you weigh yourself?
Are you aware of how you're feeling inside your body without the scale?
Does your mood change when you step on/off the scale?
Can you stay objective with that number?
The scale tends to cause an increase in stress and a decrease in awareness of your body!
There are a multitude of factors in which your body will fluctuate, whether in your favor or against you :
1. Waking up earlier (weighing in earlier)
2. Decrease in water the day prior
3. Increase in sodium the fay prior
4. Too much fiber
5. GI issues
6. Amount of total sleep
7. Cortisol (stress)
8. Meal timing the day prior (and no I am NOT saying you can't eat after dark, that's bologna)
9. Harder/heavier workout & muscle soreness
10. You're cycle (for females, obvs)
The main takeaway here - be objective if you choose to weigh yourself often, be aware of the factors that can cause the pesky little square on the floor to show us a number that we "don't like" **Take your self worth off of the square on the floor. Decide how you actually FEEL before you step on that scale and let it determine how your day will go. NO ONE sees that except you, and frankly - no one cares what you weigh. PERIOD.
I hope this was helpful, I hope this shed a little light on something that I have and still struggle with at times. EFF THE SCALE BABES
#doyouneedthescale #fluctuations #scale #weight #isjustanumber #youaremeantformore #macfit #macfittraining #macfitislit #healthcoach #fitness #fitlife #fitnessnutrition #fittip #trainertips #trainingtiptuesday
How do I get legs like that?!?-
This is a question I hear all the time. It is typically followed up by, "You must do soooo much cardio?" "How much do you run?" "You must have good genetics?" 🤦🏽♀️
🚫No, no & no!!
Scroll 👉🏽 to see how my legs looked when I first started with Kim (July 2017) to my Pro Debut (Nov 2018). We tried a variety of training techniques to achieve this look over the last 1.5 years. -
🗝 My Tips for Leaner, More Defined Legs:
1◻ Lift HEAVY...Say what?!? Yea, Ladies, do not be scared of heavy weights. If you want to lean down your legs and give them shape, you MUST lift heavy.
2◻ No surprise here but yes, diet plays a HUGE role in any sort of body transformation and legs are no exception. You need to be eating a diet that is high protein & watch the amount of fat you consume. -
3◻ Alcohol....dun dun dun. Haha. If you are simply looking to make minor changes to your body; drink on. If you want to improve but you have to have a drink here or there, do so, just keep in mind that drinking alcohol truly impacts change. I personally do not drink at all anymore; mostly because I am always prepping but, it also makes my tummy hurt way too bad to justify having any.
4◻ Obviously you will need to do some cardio to lean down but, no need to spend hours on any cardio equipment. The most I have ever done was 55 minutes and that was a week or two out from my first show with Kim. -
✅ Easy enough?
⁉️ What do you struggle most with most when trying to make changes?
Have questions? Shoot me a DM.
#tranformation #transformationtuesday #tuesdaytip #trainertips #trainingtips #trainerinthemaking #tuesdayvibes #tuesdaythoughts #npcathlete #npcclassicphysique #npcphysique #npcbikini #ifbbproleagueproud #ifbbproud #ifbbbikini #ifbbphysique #ifbbclassicphysique #2019goals #2019bikiniprep #lifestylecoaching #lifestylefitness #competitionprep #lifecoach #fitnesscoaching #fitnessgoals
Trainer Tip Time Baby! @rcrudale
coming in HOT 🥵 with 10 exercises in 55 seconds! Zaaaangggg....no we didn’t hit fast forward 💨 check it out and feel the burn ya’ll - we dare ya!
1- Mountain 🏔 Climbers
2- Plank Jack
3- Straight Leg
5- Cross Body
6- Toe Touch
8- Sumo Squat T.D.
9- Lunge Jump
10- Froggers🐸 .
#5rounds #studiosweat #stduiosweatondemand #trainertips #getsum #quickburn
It’s never a bad time to start working toward your goals!
As we head into the new year, we tend to reflect on the year past and what we plan to do different in the year ahead.
These are both great things to do... However, you MUST TAKE ACTION for those goals to transform into results!
Taking action can be the hardest part, but once you get the ball rolling, the process starts to flow and the results that follow keep you moving!
If you’re looking for a little extra motivation and support to keep you on track with your goals in 2019, I can help!
I have my B.S. in Kinesiology from UofH. Go Cougs! I am a certified personal trainer from National Academy of Sports Medicine, and I’m an NASM Women’s Fitness Specialist.
I would love to join you and keep you accountable on your journey to a better, stronger, healthier you!
As you give and care for others this holiday season, don’t forget to show yourself some love as well!
Comment, DM, or text me for training details and availability (832)690-9493
Photo by 📸: @gibsongoddess
#vbfitwomen #universityofhouston #uhalumni #kinesiology #personaltraining #nasm #cpt #womensfitnessspecialist #ilovewhatido #icanhelp #setgoals #workhard #getresults #betteryourself #trainertips #stronger #healthier #happier #accountability #transformationtuesday #houstonfitness #getstartedtoday #womenempoweringwomen
ARE YOU GETTING THE MOST OUT OF YOUR INVERTED ROWS ???💪🏻🤯
Today’s 5&5 is the Inverted Row (aka Supine Row). This is one of my favorite exercises WHEN PERFORMED CORRECTLY !!!
First 5 (incorrect) 👎🏻 1️⃣ Glutes are not tight, allowing my whole trunk to sag
2️⃣ Tucking chin to chest, also pulls my body out of neutral spine position
3️⃣ My biceps and abs become primary drivers of motion as opposed to my posterior muscles
4️⃣ Just GROSS all around ————————————————
Second 5 (correct) 👍🏻
1️⃣ Flex your glutes and hamstrings (push heels into the box or floor)
2️⃣ Brace your trunk (abs and glutes) while keeping your eyes looking directly up at the ceiling (keeps your spine neutral throughout the entire movement)
3️⃣ Pull your scapulas down and together as you use your TRAPS, RHOMBOIDS, LATS and POSTERIOR DELTS to pull your body towards the ceiling
4️⃣ Don’t even focus on your biceps. They should NOT be a prime mover for this!
5️⃣ As you lower yourself focus on squeezing your whole posterior chain under control! KEEP YOUR EYES TO THE CEILING !
Tips for Progressions :
If this is your first time performing this exercise or you are not strong enough to perform it as I did, start with your feet on the floor and walk backwards until you body is at an angle that allows you to perform the row perfectly. As you get stronger you can walk your feet downwards to increase difficulty! If you are mid set and CAN NOT COMPLETE YOUR TARGET REP NUMBER regress and walk backwards a couple steps. KEEP PERFECT FORM until you reach your target reps! DO NOT FINISH A SET BY CHEATING and perform reps like my first 5 !!!!!!!!!!!!!!!!!!!!
💪🏻🤯 Thanks for watching🙏 ✌️ •
#ripthockey #hockey #pullups #pull #backday #backworkout #backworkouts #posteriorchain #invertedrows #workoutvideos #workoutvideo #workoutvids #trainingvideos #gymvid #gymvideos #gymvideo #trainingtips #trainingvideos #trainingvideo #personaltrainer #fittrainers #trainertips #fitness #fit #fitnessmotivation #fitspo #health #movement #training
You can’t take care of others unless you first take care of yourself. -
Too many of us run on adrenaline with a double shot of caffeine. We give up our own workouts to take on an extra client, give up our sleep to binge watch TV or work an extra shift. Then, we give up eating well because we have no time to fix a healthy meal and then give up social interactions because we’re exhausted. Sound familiar? -
The problem is, our biggest month is coming and if we enter it depleted, how do you plan to finish it??
Over the next 13 days, set aside some focused time to create a plan for YOU, the coach, instructor, trainer, manager or leader. Clients need this from you. Even more, your family and friends need this from you. But ultimately, YOU need this from you. —
Eat, sleep, move, connect. Four things, when done consistently, that will payoff in more ways that you expect. —
And why do we care so much? Because you didn’t take the job to be mediocre. —
#eatsleepmoveconnect #leadershiptips #januaryiscoming #trainertips #groupfitness #healthcoach #precisionnutrition #nutritioncoach #acefitness
Happy Fitmas Day 18: do you have a sweat tooth? 🍪🍩🧁🍫🍦 check out this Oatmeal Bar Recipe! • •
1. Line an 8-inch or 9-inch square baking dish with parchment paper and se aside.
2. Melt butter and brown sugar in large saucepan over medium heat, until the butter has melted and the sugar has dissolved. Stir in vanilla. Mix in the oats.
3. Cook over low heat 3 to 4 minutes, or until ingredients are well blended.
4. Pour half of the oat mixture into the prepared baking dish. Spread out the mixture evenly, pressing down. Reserve the other half for second layer.
5. To make the filling, melt the peanut butter and chocolate chips together in a small microwave-safe bowl and stir until it’s smooth.
6. Pour the chocolate mixture over the crust in the pan, reserving about 1/4 cup for drizzling and spread evenly.
7. Pour the remaining oat mixture over the chocolate layer, pressing in gently and drizzle with the remaining chocolate mixture.
8. Refrigerate 2 to 3 hours or overnight. Bring to room temperature before cutting into bars.
I love supporting small business and ever since John started watching @banditosarmory
Brothers in Arms... we’ve been hooked!
If you aren’t following them, you should check them out!
John and I both bought shirts & not only are they bad ass, they support them & they are super comfortable made with soft material!
What kind of carbs are best for me? Should I avoid them altogether? What time of night should I stop eating to lose the most? Is fasted cardio best? How often do I need to work out?
Have you asked any of these questions before? Or maybe you feel like there's so much conflicting information out there that you're just not sure which is true and which isn't.
The most important thing to focus on in the beginning is making sure you have what's called an energy balance. When you're consuming more energy units aka calories than you're able to use or burn, your energy balance is tipped towards weight gain. When the opposite occurs and you're either burning more calories or consuming fewer calories, you get weight loss.
Some people go to the extreme and just start cutting calories like a bad barber with a new set of clippers, but this is where you shut your metabolism down and cause it to preserve more energy than we want which causes fat storage. So, what's the solution here? Know your metabolic rate and how many calories you burn for starters. Aim for around 300 to 500 calories below that number and you'll lose at the right pace! Need help?
Click the link in my bio or go to http://qoo.ly/u5wgp and learn precisely how many calories you need to lose the right way! Next step is to balance out your macronutrients, which we'll talk about more soon!
#lancecaroncoaching #fatlosstips #fatlosshelp #weightloss #dietingsucks #weightlossideas #dietssuck #foodfreedom #weightlosshelp #fatloss #selfesteem #fatlosscoach #fitnessadvice #trainertips #nutrition #healthylifestyle #fatlossgoals #bodyfatloss #flexibledieting #mensfitness #dieting #fitnesstips #free #nutritioncoach
Great Anatomical Analysis of hanging leg raise! 👍 #Repost @muscleandmotion
👉 Hanging leg raises is a great core exercise but ONLY if u do it properly ☝️ #trainertiptuesday
📌The first part of the video highlights the position of the pelvis. U want it in a slight posterior tilt (think of your hips like a bucket. When in neutral spine no water spills out of the bucket and when u posteriorly tilt u spill water out the back of the bucket)
📌The second part of the video shows the part of the move than will give u that amazing 6-pack.. BUT most people don't do this part. U flex in your spine (like u are trying to tuck your knees into your chest)
❕DON'T use momentum and DO focus on where u feel it. I find a lot of people can not engage their core properly and mainly use their hip flexors to perform this exercise. This is bad for two reasons. #1
- u don't work your abs - so u don't get your much desired 6-pack and #2
- it causes your hip flexors to tighten up which lists to a whole list of problems!
Tip and clarification:
🔴It is important to understand the difference between rotating the pelvis backwards without flexing the thigh (the rectus abdominis is dominant and contracts dynamically) and raising the knees while bending the thigh which is performed by the thigh flexors and with the abdomen affording static support.
🔴There are tons of core exercises that do these two movements. For example -tuck ins (in push up position with your feet on the ball or sliders). .
Want to learn more? Log in now to the Strength Training app and watch more than 2000 videos like this one! I downloaded it last week and have been loving it! There's also a posture one and yoga!
#workouttips #hanginglegraises #trainsmarternotharder #workout
👍 #muscleandhealth #muscleandmotion #muscleandfitness #fitness #fitnessapp #abworkouts #calgarypersonaltrainer #personaltrainer #training #strengthtraining #strengthandconditioning #workoutroutine #personaltrainercalgary #anatomy #trainingday #anatomyandphysiology #anatomytrains #anatomy #legraise
It’s Day 5 of our 12 Days of Christmas!!! 🎄🎁 If you are just finding out about this, every day leading up to Christmas, we will be doing a different giveaway with a value of at least $250!
Then, on the 12th Day, it will be the Grand Prize... an all expenses paid trip to 1st Phorm Headquarters!
Now, this is very important... if you want to qualify for our Day 12 Grand Prize, you must share ALL 12 DAYS!!!
You’ll spend the day with the team, get hooked up with some free gear and supps, we’ll hit the gym, go to dinner, do photo shoots, and we will even make you your own workout video!
- Follow @1stPhorm
- Repost each day from the 12 days of Christmas to your page
- Tag @1stPhorm
- Hashtag your posts with #1PChristmas
- Tag some friends in the comments too! That way if they win, maybe they will share with you for referring them. 💁🏽♀️
*Enter on Facebook too to double your chances!
Each day leading up to the last, has at least a $250 value! So make sure you have “post notifications” turned on and best of luck! Merry Christmas! 🎅🏼🎄🎁 #iam1stPhorm
I know, I know. Its meant to be a “joke”, but we all know there is lingering truth behind every sarcasm. 🤪 When I saw this, I did chuckle a bit, but then I remembered a conversation that my girl @hungryfit_mama_bear
and I had at the gym the other day........ A lot of people “restart” their fitness journey in January. 📅 It may not stick, but sometimes it does! They have goals, dreams, and they get do-overs just like those of us there Every. Damn. Day. 💪🏼 My girl stuck with it for the year and did a competition!! 👙 So, be extra kind to the ones “showing up”. Give a little more time in the parking lot. 🚗 And if someone looks lost, help them out! 🥳 The new year is coming ... make it count!! 💥🎊🍾 #PSA #personaltrainer #functionaltraining #bodybuilding #fitness #girlswholift #motivate #totalfitjunkie #bekind #newyears #resolutions #trainertips #goals #gym
Have you ever tried a split squat before?🤔
If not, here is the proper way to do them!
It's important to know your form to keep that weight off your knees!🏋
Carlos is here to demonstrate!
The Pendlay row is a lift used by Olympic lifters for explosive power. By doing this exercise you're guaranteed to have lats so big you'll be able to fly. The muscles hit will be the lats, rear delts, traps, and the spinal erectors. Basically your whole back. Here's how to do it in a nutshell:
🏋️Legs are shoulder length apart
🏋️Bar is over mid foot
🏋️Elbows are at 45°
🏋️Back stays straight 🏋️Head is facing down
🏋️Arms slightly outside shoulder length
When performing these avoid excessive jerking of the body. I was getting dangerously close in this video. If you can't control the weight while staying still lower the weight and focus on quality reps. Shoot for 8-12 reps here.
It's tuesday! you know what that means😉
Jordan is here to show the kettle bell swing!
This is one of the best exercises to target your glutes and hamstrings!
Tuesday, coming at you right now!! This is called a Superman. It’s a super effective compound movement (because it uses like...every muscle group!) that can be included on any super set or circuit. Think of this movement as a 3 count motion. ☝️Count 1- Explode out from a sports stance/crouched position into a full extension. ✌️Counts 2-3 Drive your elbows straight down to knees while returning to your sports stance/crouched position.
Simple and terribly effective! Take this move for a spin and tell me what you think!
Maximal Voluntary Contractions (MVCs) before a leg workout. Got tight hips? Try these MVC's. Reciprocal inhibition means the antagonistic (opposite) muscle is toned done, allowing for maximal ROM via the agonist (main mover.) When you extend your femur (as seen here) the hip flexors (psoas) calm down. Do 10-reps with 2-3 MVC's for 10 seconds and then go kill a leg workout!
Another awesome workout from @carebear26
👍🏻💪. Carey comes in and goes to work, no complaints, fuss, or negativity. This makes my job so easy and It will pay off big for Carey. Another great job Offutt👏
When I first started my journey back into fitness, I was looking for a macro friendly protein bar that was delicious & filling. I tried SO MANY different brands and flavors, looking for my favorite, and I FELL IN LOVE with @questnutrition
protein bars and I haven’t looked back since then.
I always have a stock pile of my favorite flavor, S’Mores in the house (I could seriously eat 5 a day). It is by far my go-to when it comes to post workout recovery. I am constantly recommending them to friends, family, and clients. I’ve even got my mom on the Quest bandwagon after obsessing over them for so long (and I’ve also had to hide them in the house for when she comes over, haha, sorry mom!).
Not only are their macros awesome, but they taste SO boss. My top 3? S’Mores (duh), Cookies & Cream, and Double Chocolate Chunk (with Chocolate Peanut Butter and White Chocolate Raspberry taking honorable mention). They help manage my sweet tooth and keep me satisfied until my next meal. BUT not only that, Quest also has cookies, hero bars (they taste like candy bars 🤤), chips, protein powder, and pizza that are all high in protein and taste amazing. Last night I crumbled a cookie over my protein fluff for dessert… no shame.
I seriously cannot tell you enough how much I love this company and the products they provide. They’ve made getting my protein in every day so easy, & I never ever leave for the gym without one.
#WelcomeQuest #OnaQuest #QuestSquad #ad #protein #proteinbar #macrofriendly #sweettooth #trainertips #trainerrecommendations #whatieat #buildmuscle #mygoto #fitnessgirl #liftheavy #nutritiontips #recommendations #love #fuelyourbody #healthyeats
⚡️ROW ROW ROW⚡️there are so many variations - and they are all good! Here are just a few examples! -
The goal is to build a wider back to create the illusion of a smaller waist!
And, back muscles are beautiful 😝💪🏼
What are you doing daily to ensure you are optimizing on fat loss?
Everyday I have breakfast + micro nutrients + fish oil.
1. Micro nutrients: critical to provide the mind and body support especially during a time where food is abused and most are not eating or enough or the right things.
2. Breakfast: a well balanced breakfast takes you from catabolic to anabolic. In an anabolic state you start to burn fat. The key here is knowing the right amount of protein intake and reaching it.
3. Fish oil: reduces inflammation, lowers cortisol, assists in cardiovascular health and helps you feel so much better. All of this combined can help with fat loss!
Ever looking for help? Questions? I’m your girl!
! Meet our personal trainer, Jordan! Jordan helps show her clients it is important that a healthy lifestyle is not just a physical process, but also a mental one. Contact us to book your free session today! (732)-970-1007. #CrunchMarlboro #TrainerTips #CrunchFitness
Running is tough & a lot of people ask me how I have managed to run further and further. Increasing your distance takes time. Although you can do anything and could try running far right out of the gate ... your body won’t be receptive to it, so below are some tips for the beginner who wants to run further.
1. Start off slow and easy — I recommend walk a block, jog a block. Every week increase a bit until you are fully running.
2. Once you get comfortable with 2-3 miles, you can start running further distances slowly. Your body needs time to get acclimated.
3. Ask for help to put together a plan. When I train for a marathon, I increase my distance slowly ... week by week. I write running plans for free.
4. You will need to rest. Running is addicting but the wear and tear requires mandatory rest days.
5. Focus on form, pace and breathing... go slow to go fast. This all takes time & you will walk in the beginning. Don’t give up!
🎉Trainer Tip Tuesday🎉
Today’s tip is the Bench Press.
A few key points to take away:
✅ Lay on the bench with your eyes set under the bar.
✅ Ground your feet and have spine in neutral position.
✅ Grab the bar just wider than shoulder width apart.
✅ Hold the bar over your shoulders.
✅ Track your elbows down 45 degrees, as you lower the bar to the bottom of your chest.
✅ Shoulders back and drive the bar back up.
#fit #fast #functional #fitstopwynnum #trainertips #benchpress #fitspo #fitfam #wynnummanly #wynnum #gym