Happy Friday! Here’s some #fitspo
for the weekend!
Try this circuit at some point over the weekend!
1 min of each exercise with a 15 second break between.
Try 2-3 sets and let me know how you do! What kind of workouts to you want to see next week?
with this #Flashback
pic after North Americans 2018... I can remember that burger now 🤤
I've only worked out/exercised twice in the last week 😭 I'm barely drinking 500 ml of water a day & probs not even getting 20 g of protein/ day 😳😳 i'd worked so hard in the few weeks before traveling n now I feel like I'm losing everything 😫I'm already starting to see changes in my body n it's stressing me out but I'm trying to stay positive & thinking about what I can do to make it better!!
Swipeeee // Workout I did a few days ago!! & gonna try to do more of hopefully 😊 had the cutest workout buddy ♥️♥️
⭐️ side jump to burpee (I'm jumping over a skipping rope)
⭐️ cross toe touch both sides to push-up
⭐️ heel touch jump squats
⭐️ no idea what to call this! (It's a lot harder than it looks, keep knees off the ground) Balance!!!
⭐️⭐️ I did 30 secs on, 10 secs rest between exercises & 4 rounds!! Hopefully gonna get some more workouts recorded (which honestly motivates me so much😊) & gonna try to hit up a gym here too! I haven't lifted a weight in so long 😭😰 uggghhh okay anyways try this out for a quick full body workout!!👍🏽
Gain a new perspective this weekend by joining us for some aerial yoga! 🙃
Dreams don’t work unless you do 👊🏼
A UNIQUE WAY TO ENGAGE AND GROW YOUR TRICEPS: Found a new use for my chest, it's a shelf now for when I take selfies 😂. ________________________________
Got a good one for yall today. Sorry about the weird angle I NEED A CAMERA MAN DAMN IT. First and third pic are filtered.
I learned this again from John Meadows lol @mountaindog1
. This is a grip that I've never seen used before, but I tried it last week and fell in love.
Basically you want to use two of the spongy handle type grips, put them on a cable that you would normally do tricep push downs on, set it up like you normally would.
Then put both those spongy grips together and do the push down, really squeezing at the bottom. I tried this and my triceps felt more engaged than ever. They were begging for mercy. Try it out, I hope that'll help yall out.
DISCLAIMER: I'm not a professional or a trainer, I'm just a guy who likes to lift, so if you follow my advice then you do so at yo own discretion.
Hey, remember when it wasn’t snowing? That was a cool time, let’s go back to that☀️ Little #FlashbackFriday
to the @studeocrossfit
Summer Sizzla with the girl who just don’t quit, @aletawilson
and the always motivating @heitorsardinha
♥️ Can’t wait for the heat so I can start playing outside again! Shout out to #NoInstaWayne
for constantly cheering on everyone around him!
Started off the morning with 80 Grams of Quick Oats, mixed in with some milk. I use a little bit of milk for taste and then add water. Also had 2 whole bananas. Ideally I have eggs in the morning, but I wasnt feeling eggs today.
Total here would be :
Protein: 16.3 Grams
Fat: 9.7 Grams
Carbs: 120 Grams
Just finished up a good arm workout.
Disclaimer again lol, I'm not a trainer, or professional, I'm just a guy who likes to lift, follow my advice at your own discretion.
Hope this'll help give yall some exercise ideas, let's get these gains
workout for today.
Great work my man. A good choice for anyone looking for a pump while keeping the heart rate up.
Pull Ups 8
Landmine Shoulder Press 8/side
Ball Slams 20
Floor Chest Press 8
Tire Flips 10
Bike 10 cals
Rope Pull 10
Farmers Walk 150feet
Glide and Press 10
In the video posted it will show all the movements. The engineer of this destruction is @jaymorven
If you have any questions please feel free to ask!
FRIDAY LEGDAY 🦵🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Day 53/66: this morning I had an awesome session with a personal trainer who shared lots of knowledge with me 🧠 Who knew there were so many tips and techniques for squats 👀 I love learning new things especially when it’s related to the body and working out 🏋️♀️ Here is me swatting 115 lbs 🙌🏽 This the heaviest I’ve squatted because i usually just do the bar, so I’m super pumped about this 👏🏽 Thanks for the awesome session and for filming @craigbearss
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just wanted to quickly talk about self care because it’s always relevant and may just be one of the most important things! this includes taking care of your MENTAL HEALTH too 🙌🏽 Gotta apply self care to every single part of your being and soul! Always do what is best for you, regardless of what other external pressures are present. Hope you all find time for some self care everyday 🙏🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
REMEMBER YOU ARE YOUR FIRST PRIORITY 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do you consider self care? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So cool! I wanna go! Experiences over tangible things for sure !!!! 👌🏼
500lbs x1 bodyweight PR
475lbs x1 (last “warm-up”)
Blessed to have my friends supporting me 😌
Swipe to the end to see what peaked performance truly looks like. 🍣
I will be reffing and coaching at the 2019 Winter Open (both days) this weekend. See you guys there! #2weeksout #cpunats2019 #500lbs
This is it... Heps for Hearts, my 3rd annual fundraiser for @thehsf
is TOMORROW night! I’ll be joined by so many incredible and talented artists from around Greater Vancouver for an evening of circus performances and a silent auction. 100% of proceeds will be donated to the Heart & Stroke Foundation—my goal is to raise at least $3,200, bringing our total donation in 3 years to total over $10,000. If you’re in the Vancouver area, please come out and show your support!
Photo by @themarcuseriksson
, with H&MU by @meredithlacosse
and styling by @tracedow
"Suffering is a mindset!" Suffering in a prep is not a birth right ✌🏻 Just because you began your diet, you are not free rein to be an ass hole to everyone around you, or take on the righteous attitude that the world owes you anything because you are in a caloric deficit.
You CHOSE to do this, you are not at war, and you are not forced to 'suffer', unlike people in our world that have real problems, and real suffering.
In fact, if you are not in 'true' contest shape yet, the feels of suffering are not even remotely real. You may be uncomfortable and pushing back, but you are not "suffering". You are uncomfortable.
Suffering is a state of mind. If you have that mind set, you are choosing it, it is not choosing YOU.
#bodybuilding #loveyourbody #bootygoals #strongwoman #stronggirl #healthylifestyle #womenshealth #womensbest #selflove #fitnesslifestyle #fitnesslife #biggerglutes #bikinicompetitor #bootybuilding #healthyhabits #buttandabs #girlswhoworkout #fitnesstransformation #bikinifitness #vancouverfitness #shredded_academy #yyj #injafit #yyjfitness #metabolism #science #evidencebasedcoaching #realtalk
Hassle-free exchanges, and free shipping over $50 at gymculture.com
Better Bodies Performance Halter and Chelsea Tights.
The REAL reason why you can’t stay consistent while eating healthy...
Is because you’re only eating healthy to loose weight. 🤔
But how can I eat healthy without that goal? How do I stay ‘motivated’? How do I not eat junk food all the time? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why would I EVER possibly want to eat healthy if my goal wasn’t weight loss?
Let me paint a picture for you:
Say you LOVE Oreos. You rarely let yourself have them, but when you do you eat the whole box.
NOW imagine you allowed yourself to have Oreos WHENEVER you wanted. A box a day, even.
Eventually, you realize you don’t actually want a box of Oreos a day 😱 you can have them WHENEVER you want, so now you don’t always want them.
You know if you are a box a day you’d feel like sh*t 😬
🌈By giving ourselves FULL permission to eat whatever we want....
👉🏻We finally let our bodies do the talking.
❌And often it’s not Oreos that they want....
✔️But healthy fats, carbs, protein, and ever veggies... with the occasional treat here and there.
When you give up weight loss, you also give up: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Food restriction, food guilt & all food rules.
Junk food loses its novelty, but you can enjoy it when you please.
Eating veggies doesn’t seem like such a nuisance anymore when you eat them on your terms, for nutrients instead of low cal options.
👉🏻by finally giving up weight loss for good....
We start letting our bodies do the talking.
🌈 And to our surprise.... most of the time they want the best for us 😱
What’s one food that you feel like you’d never be able to stop eating? 👇🏻
Alex came out of his first provincials with a bronze medal finish and 2 all-time PRs in the C&J and his total.
Overall, we’re both very happy with the results but we know there’s still more in the tank. We’ve already gotten going on some technical changes that will greatly benefit him. He’ll be getting started on some GPP work shortly to get his mind and body ready for the next hard training cycles to come. Next potential meet for him will hopefully be the Ogopogo! Great work so far, bud! I’m excited to see what the changes will produce.
Snatch: 104kgx, 104kg, 109kgx (+1kg Comp PR)
C&J: 130kg, 134kgx, 136kg video (+9kg Comp PR)
Total: 240kg (+10kg Comp PR)
This is an image showing the location of fat in a larger and a smaller woman. This is not about fat shaming or anything but just noticing some differences in health from a good image. You can see how fat can build around the organs and even around the heart.
More Interesting to us is the postural imbalances of both ladies. The thinner lady looks to have tight traps on one side which you can see is pulling the neck to one side.
The larger woman's shoulder is elevated much higher on one side which you can see in the difference of height between each hand. There is already high loading on the knees and this is adding to it by creating imbalance.
This is what we help with. We aim to reduce the asymmetries between left and right and top and bottom with #fascialstretchtherapy
. Then with improved alignment we activate and strengthen to help prolong the gains.
#fascialstretchtherapy #breathwork #movementtraining #activemobility #endrangestrength
Just finished up yet another savage session with these warriors..#flexfriday
obviously right? I gotta say im extremely proud to be the official strength + conditioning coach for the legendary @fkpmma
here in East Van. Been nothing but an honour training these great guys. Now..who’s coming in second place on March 16th eh boys?! Time to collect a few more trophies for the wall..we’re coming for blood ;) @joshchow_ @bigfootmachado_mma @jaydenmartin_
This is a drill that everyone that plays sport should do. Especially if you play a contact sport!!!
It’s what i call true balance training because it trains the vestibular system that lives in the inner ear.
If every trainer who gets their athletes jumping on bosu balls and unstable surfaces did this instead. The number of injuries would go down and so would the incidence of concussion.
🌴 king of the jungle 🌴
haha flashback friday to the beginning of summer in nanaimo, really missing the summer weather and the sun, counting down the days until the wet rainy winter is over 🙏
#flashbackfriday #nanaimo #views
Quality over quantity
Use ur back when u workout back even tho lifting light weight 😂
Brandy Wine Falls was a beautiful hike down. Really slippery though, make sure to have proper footwear and go at a slower pace. It’s well worth view at the bottom of the waterfall. You can feel connection with nature. This is what hiking is all about🤙🏽
💢Cardio / Heart Health💢
❤️🙇🏼 Need more information on this topic? Message me @upnorthathletics
and I will gladly help! 📤
👇🏼What's your favourite type of cardio?👇🏼
🌰Try supplementing Cocoa
💪🏼Control your weight & improve body composition (lean mass vs fat mass)
🥡Try supplementing Garlic
😰Perform aerobic (cardiorespiratory) and resistance (strengthening) training at least 3 times a week
☁️Try supplementing with Nitrates
💦Try supplementing with Fish Oil
🍗Start incorporating a balanced diet (lean proteins, whole grains, good fats)
👌🏼Try supplementing with CoQ10
🙌🏼💙Thank you! If you enjoyed this post please make sure to follow me @upnorthathletics
and like, share and comment or tag someone you think would benefit from this🙋🏼♂️!
Sometimes you just need to push yourself through and get it done! It worth it! #staystrong
It’s almost the weekend, just hold on! 🐒
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Want tips from an experienced climber? Sign up to be a mentee and learn from the best community there is 💪
Check out the Events page on our website to learn more.
Having good posture < Smashing Keys