A week ago today my wife convinced me to do the Challenge Daytona sprint triathlon. I hadn’t swam since May and the 0.5 mile swim and exclusively marathon training had me feeling not in peak form for a 13 mile bike and 5k run but I had an absolute blast. I somehow made it through the swim and had a very respectable bike/run split for no speed training. Can’t wait till my Goofy Challenge is complete and I’m in 70.3 training mode.
Set backs are inevitable in sports, learn from them, never quit, and always show up👊🏼 #theextra10 @gregplitt
CHEST SUPERSET - Are you having trouble building your chest?🤔
“Oh yeah you lift bro? What’s your bench?”😎
I find it funny how many times I’ve been asked and have heard that question😅
I mean your strength and physical ability’s are not based off your bench people🤓
Well anyways I’m sure that at some point or even at this moment...
You have plateaued on your bench and couldn’t seem to push up any more weight🙃
Don’t worry, that’s very common honestly, I’ve been there many times in the past😕
The differences is I figured out what to do to fix that and prevent it from happening...
Such as consistently changing my rep ranges...
Perfecting my form for all movements...
And increased my frequency🙌🏼
Once I implemented these things in to my workout routine the gainz have been non stop🔥
That means, NO MORE PLATEAUS📈😍
It goes to show you the difference that your exercise programming can really make...
So cut out the guess work...
And have your next 3 months set up for perfection✅
Apply for my online coaching📲💻
🚨🚨2 SPOTS NOW AVAILABLE🚨🚨
Link in bio @ty.lerstuder @ty.lerstuder
Overhead dumbbell tricep extension- nice little variation here on an incline bench. Reps; 20,10,10,10,20, adjust weight accordingly.
we FLEX bruh! (Swizipe lizeft!⬅️) 🏋🏽♂️
1st 🎥: Decided to give 265lbs another go at the #squatrack
today. I was able to push through with a love tap from the pretty lady, but felt like I could have fought the weight more. For this reason I am making it my new goal to hit 265lbs by the end of the year without a spot. #babysteps
I also incorporated some #lowbarsquats
(which I hardly ever do) #legextensions
to finish out quad and calve day. Low bar squats are great for getting stronger hamstrings and posterior chain. Will probably try to attack 265 later this month with this method and see if my body pushes weight more efficiently with this technique 🙌🏽 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Halfway through the last month of the bulk and I don’t think i’ll hit my goal of 170, but thats OK considering that I’m trying to put on good weight (muscle mass) and keep the bad weight at a minimum (fat gain). Are my legs getting bigger yet? 😅 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🇵🇭 #Theroadtosummer2019 #mursemovement
On the first day of #fitmas
🎄, we remember to be consistent, find patience, set realistic goals and always trust the process. Set a goal, any goal. Find something you want to work towards; whether it’s a new PR, new style of workout or learning about nutrition, the options are endless. Pick something meaningful to you, something that you will enjoy to work on, take your time and trust that you can get there. ————————————————————————--
Find a system that supports you and helps you become closer to you achieving your goals. #AlphaTip
🤓– accomplishing goals don’t happen overnight. Stay on your path, use your supports and most importantly, believe in yourself. The pack has your back!🐺 #GetAlphaFitness #JoinThePack #Fitmas
Have you prepped for your week yet?🤔
🤓 - Prepping is the easiest way to stay on your journey to #GetAlpha
🐺. Take an hour a week, chose ingredients that can be cooked together in the oven or crock pot. Choose foods that are balanced with smart carbs, healthy fats and lean protein.
#GetAlphaFitness #JoinThePack #GetAlpha
Today we are reminded to take a moment to remember, be thankful and appreciate the bravery of all branches of the Canadian Armed Forces. We are honoured to have Master Corporal, Melissa Blair from The Queen’s York Rangers as apart of our GetAlpha Team. Thank you for your service, we wouldn’t have what we do without people like you. 🇨🇦
Looking to try something new?👀 Collagen from @blvcksupplements
is a supplement that supports from the inside out. ——————————————————————————
Collagen supports: - hair, nails, ligaments, organs, tendons, bones and cartilage
- skin elasticity
- fat burning
- muscle building
- protein synthesis
- promotes energy
Checkout Blvck Supplements at www.blvcksupplements.ca. Use GetAlpha's promo code "alpha30" for a limited time! Shop clean and local! 🙌🏼 ——————————————————————————#GetAlphaFitness #JoinThePack #Aurora
Meet another member of our pack - Denise Ferreira! 💁🏻♀️ Denise and GetAlpha Fitness' very own, Norman Burgos, will be going live tomorrow on Denise's Instagram, @deniseferreira.fit
at 11AM. You have the opportunity to meet and get to know two of the most knowledgeable and definitely most interesting Personal Trainers that Aurora has to offer. Have a topic you'd like them to cover? 🤔 Comment below! 11AM - Tuesday, October 30th! 💪🏼 —————————————————————————— #GetAlphaFitness #JoinThePack #Aurora
Curious to get to know us and what we're all about? 🤔We want you to know it all! Check out our new website, www.getalphafitness.com, link the bio! 💪🏼 ——————————————————————————
#GetAlphaFitness #JoinThePack #Aurora
Summer coming to an end means back to school, work and routine! Easiest way to stay on track - PREP! Take some time - plan your meals, find foods that are easy to make in bulk and to freeze! Focus on prepping foods that are full of healthy proteins, fats and carbs, and most importantly, make it meals you look forward to and that you love! ————————————————————————
Breakfast - Smoothie, filled with some strawberries, blueberries, 1/2 a banana, almond milk, protein, almond butter and as much spinach as can fit!
Snack - Greek Yogurt with Almond Butter and Strawberries
Lunch- Steak, Green Beans with Garlic Spiced Potatoes and Avocado ————————————————————————-#GetAlphaFitness #JoinThePack #Aurora #Nutrition
Congrats to one of our raffle winners, Connor, who sent us a picture of his winnings with the nicest note! The GetAlpha team enjoyed meeting you and your family at the Power Off and Play Festival! Can’t wait to see you killing it in our gym when we open! Special thank you to @popeyes_aurora
for supplying these amazing supplement goodie bags! ————————————————————————#GetAlphaFitness #JoinThePack #Aurora
Looking for something to do with your family this weekend? Come by the Power Off and Play Festival! Face painting, sports, geocaching, rock climbing walls and so much more! Be sure to come by and meet our team! #GetAlphaFitness #Aurora #JoinThePack #Community
Consistent nutrition is one of the most important aspects to succeeding not only at your fitness goals, but feeling amazing from the inside out! 💪🏼 At GetAlpha Fitness, we’re starting Monday’s off right with a quick, easy and most importantly, delicious overnight oats recipe! Nutritionist, @blairmelisa
-1/2 cup oats
-1 scoop protein powder of your choice
-1 tsp chia seeds
-1 tbs almond butter
-1/4 tsp cinnamon (..or a little extra)
-1/8 tsp vanilla extract
-1/2 cup almond milk
-1/4 cup berries of your choice
Combine all ingredients in that order. Put the lid on and shake, shake, shake! Place in the fridge overnight, choose your berries in the morning - enjoy! 🍓
Calories - 450
Carbs - 37
Protein - 41
Fat - 16
#GetAlphaFitness #Aurora #JoinThePack #Nutrition