@togetherweinspire •Contribute To The Movement www.hankfittraining.com/shop •Portion of Clothing Proceeds Are Given Back To The Community ⬆️

I remember when @markmcmorris came up and asked if he could work in with me on this squat machine and this was soon after his horrific injury last year. He worked in and immediately squatted over 2000 watts. I was pretty amazed because at that time I was squatting over 1000 watts and 2000 seemed easy to him and he just came off a life threatening injury. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here getting over 2000! Since my shoulder hasn’t been the greatest past few months I’ve been training my legs a bit more than I would like lol (Not biggest fan of working legs at all). Good news is the shoulders are slowly getting there, can’t wait to get back into more upper body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is part of my anaerobic day, I do agility/sprints then into the gym for more power/plyometrics. I’ve been trying to keep my training stimulus the same on days I train for maximal utilization of the body’s energy system. For example, my aerobic day would be less rest, more volume etc. When doing power training, go for lighter load but think about lifting the weight “fast.” Think about maximal contraction of your whole body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The body has two 3 types of muscle fibers. Type 1, Type 2, type 2B, in this case (short duration max power) we would be utilizing those super fast twitch type 2b fibers. In longer durations we would be utilizing the type 1 slow twitch fibers! Hope you get your lift in today and happy Friday! 🎥: @kilcona
Play this video with “How far I’ll go” from Moana for a better experience as the video was edited with the 1st minute of the song but I forgot about copyrights. (Or go watch my story) 😂 message is still the same though.⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember in the movie Moana when she left her home island and stepped out her “norm” and went out into the water? She felt like the sea was her calling. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I decided to start this whole social media page I always knew I wanted to create something that was different, I wanted to create something that was unique. So it all started off as an idea last March, where I would post my story/past and others as well. From there it was me interviewing others, then the website came, the logo, the merchandises, the videos then now a new page (@togetherweinspire ). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s really scary to get started off on that 1 small idea but it’s so important to just start. I can count countless moments of doubt where I would hesitate on the idea or thought I had in my idea. Before I posted my first content on here I stayed up till 2 in the morning all nervous because I didn’t want to expose myself at all, I feared judgement. But because I got past that line of fear, I’ve connected and met some of the most amazing people in the past 1.5 years and I’m extremely grateful! After each of those moments of doubt I slowly got better at convincing myself to just go for it, when the idea of starting a new page came into my head, I didn’t even hesitate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You will never know how far you’ll go with it, but just starting and trying is equally as important especially if it’s something that calls you. Just like Moana would do, if it’s something in your mind that you feel is right, step out of that comfort zone and go into the unknown, I know I had to on numerous occasions. And yes, hankfit is a Disney friendly place 😂. Happy hump day! 🍑 🎥: @timmlum How is my editing? Comment below ⬇️
🏀Working on some different cross over variations in this set up, proceeding from finishing in close with a simple lay up, to floaters then to pull up jumpers. Also working on changing directions. Very basic! @ricky.chen00 is a grade 8 from @collingwoodschool who loves playing @nba2k and @clashofclans on his phone when he’s not working hard! Lol. For anyone who coaches/ trains basketball players, what is your go to drill or move, please share some insight I love to learn! Happy Friday! For anyone who wants to get some training in, drop a 🏀 below in the comments and dm me ! 🙏
HELP SUPPORT THE VISION. ⬇️😎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Help me build the #hankfittrainingmovement by clicking link in bio and pick up some merchandise to rock around! Hats, hoodies, shirts, long sleeves, toques, you name it! A portion of proceeds will be given back to the community so others have better opportunities to engage in physical activity, sports and fitness! It will also help support the story telling over on @togetherweinspire ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is something I’m extremely passionate about and any support towards what I do would mean the world! If you know me, kind of know me, don’t know me, It doesn’t matter, any support would be appreciated! go check it out on the website. A order will be sent through by the end of the week so go check it out before then! DM what you want or if you have any questions! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know of any brands/groups/people who have the same vision of giving back to the community, and you think they would be interested to collaborate, please reach out to me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Comment “🙋🏻‍♂️” if you are already rocking hankfit, comment “🤷🏻‍♂️” if you would like to purchase some merchandise, like this post and tag your friend to help me spread my vision/belief⬇️. Be part of the #HankFitFam , everyone is welcomed 🙌🙏.
Never forget where you came from. Never forget looking in the mirror and feeling beat down because you felt like you don’t belong anywhere. Never forget those people laughing at you. Never forget being the worst in the crowd. Never forget feeling low. Never forget smiling while hurting inside. Never forget the purpose as to why you are doing what you do today. Never forget why you want to help others. Never forget why you are here. 🙏 #NeverForget #JustAKidFromRidge #AndTaipei #MondayMotivation
🙌Try the landmine windmill when you work your core next time! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can do it 2 ways essentially. 1) is keeping your legs stationary (they will be squared up, facing forward with no movement). Similar to what you would do in a squat. 2) is moving your legs, essentially going from a split squat stance to a split stance. This will be good because it emphasizes your athletic movements (changing direction with your body and being able to generate power from that position). It is very hard to tell from this angle but you can see how my whole body is rotating around even though you can’t see my legs. I’m sorry for not getting the full body shot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you set up, hold your hands together on the barbell. Stand in an athletic position (half squat position) with core tight. Let the barbell fall to 1 side then using your legs/core to help drive the barbell back up ( again this depends on the variation you are doing). You will definitely feel the burn if you incorporate your legs into it! You’ll get your heart going! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not only will you hit your core muscles, but get your shoulders in there as well. Win win. Because it’s more dynamic/compound, you can do this mid workout after your big main lifts! Aim for 2-4 sets, 6-8 reps, or even higher if you want. Depends what you are looking for! This was filmed a while ago but wanted to put this up for all of you to try! Happy Tuesday! What is your favorite landmine exercise ?!👍⬇️ #tuesdaymotivation
Imagine this, it’s July 2015, you’re 20 years old, you’re training 3x a day, 6 days a week, you’re working as hard as you can chasing and pursuing a sport that you love🛶. It’s a dream that you fell in love with just over 2 years ago. Suddenly, your left shoulder starts bugging you, few months later you diagnosed 3 tears in there, you’re heartbroken already from the pain, you can’t sleep on it, you can do minimal activity with it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But you are determined to fight back, you’re upset but you tell yourself you will be back healthy. A year later, you feel great, you start training hard again, few weeks after that you wake up to pain in your other shoulder which turns out to be another tear. So you dwell but this is something you love to do, so it’s back to rehab. A year later (2017), you have pain in both your shoulders but you can control the pain, so you’re back into training again. Then after a training/racing, it starts hurting again. You are heartbroken now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So you decide to take 9 months away from it, get healthy and see if you can get back into it. And you do, the rehab was working, your shoulders feels great, you are back in the gym 6 days a week and you feel your strength coming back, you can control your shoulder and how it feels. So you decide to start training, everything feels great! 5 weeks later it starts hurting again, you’re back at putting in motion/physio. 2 months after that your shoulder finally starts to get back into shape, but you started training basketball players on court and your shoulder starts to hurt again. And now you are in the present, still lingering with a bit of pain, but getting better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can you see how heart broken you would be? So I’ve been a little bit heart broken, I tell myself to move past it but sometimes it’s not easy. It’s been a struggle past few months getting over all the negative thoughts, feeling of regret, and guilt. I’m sharing this with you In hopes it would help you get through a struggle you are going through! I am determined to get my shoulders in good shape again. Please share a struggle you’ve gone through below ➡️⬇️
A lot of gratitude and appreciation for the past 3 weeks. 🙏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Started out visiting my family in Taipei. Got to hang out there with my family for a week, went on a couple hikes, ate a lot of food, worked out with my cousins (@teaganbbg / @alvin_chen0420 and even got Alvin interested in working out (he tells me he’s been going 3x a week and I couldn’t be more stoked for him, he’s been made fun of for being fat his entire life, Big changes coming for him for sure! Keep it up bro!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A bunch of family/family friends all went on a tour to Vietnam. Got the opportunity to Paddle alongside some Wild monkeys in one of the most beautiful sceneries I’ve ever seen at HaLong Bay, it was pretty special (and yes my shoulder was a little sore after lol). Then we spent a few days in the city. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I spent the last week in L.A., spent some time with family, surfed, put together a few stories/met people I’ve talked to on here, and visited some gyms I always see on social media, and was welcomed to Paddle at @newportaquaticcenter , which was one of the most beautiful places I’ve paddled (unexpectedly went out for 2 hours in a surfski lol). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m really grateful to have these experiences but I’ve miss home a lot! Can’t wait to get back to work and get back on the grind! I’m back in school at UBC this fall and working so I’ll be busy which I’m excited. I know I haven’t posted anything on here for over 2 weeks so here’s a little update as to what I’ve been doing! Thank you to all of you for always showing genuine support and love. If you know anyone who needs a trainer, or wants to share their story, get them to message me, would love to connect. Thanks for reading, Happy Monday! #HankFitFam #BackAtIt
Global support! 🌏💪@alejandra_0126 wrote an essay for the blog a while back, go to the site if you want to read her story! We talked on IG and she told me she wanted to meet me to chat and see why I’m doing everything I do now and why I started everything on here! She bought a shirt as well! 🙏 Appreciate the support of what I do! It was a good conversation and really tested my mandarin capabilities lol😂. I appreciate all the connection and people I’ve met in the past 1.5 years since I started this! 🌏Much Love for all those I’ve met ! 🙏 IF you enjoy stories, go follow @togetherweinspire , thank you ! #GlobalSupport #TeamHankFit #台北 #Taipei #TeamAsia
🌪🔥Cable Press-Pull Rotation is a great way to hit 3️⃣ of the fundamental movement patterns we have in our body (push, pull, squat, lunge, hinge, rotation, bend), this exercise hits horizontal push/pull and rotation. If you ever want to hit a full movement pattern workout, think about all those motions and you will work every muscle in your body but don’t forget there is a vertical push/pull as well). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To do this is fairly simple. You set up 2 cables and stand in a athletic stance. Depends on the different cables at your gym the set up will look different and depending on what variation you do as well (split stance, kneeling, high kneeling). From there you push with one arm, pull with the other and rotate throughout. In my opinion, this exercise always opened my body up quite a bit, it helped loosen tightness/instability in my spine if I have tightness. But DON’T forget to do both sides, Ive definitely thought I switched sides and turned around but I used the exact same arm to pull and to press😂😂😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can use this exercise as a finisher, can include it into your metabolic or circuit workouts,or even power. For example, doing a 10second max effort explosive bout or 30seconds bout in a circuit scenario. I like to think this more of a core exercise rather than a pressing/pulling. They should all work simultaneously with one another. Think about 1 unison connection and 1 unison body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For someone with an unbalanced body like myself, you have to really think about initiating the movement equally, the tendency to pull harder or to press harder when switching sides is common. But it’s why we are working contra-laterally! I know if you follow this page you’ve probably seen this before but I wanted to give a more in depth description! Hope you’ve all had a good day! WHO WANTS TO TRAIN TOGETHER DM ME! #humpday #wednesdaymotivation #power
🔥🛫🛬Landed in Taipei at 5:30am in the morning😨, out moving/gyming in the afternoon! Jet lag killing me but moving around helps with that! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I brought an agility ladder, few cones, bands and hurdles with me on this trip. These equipments are so versatile that I can get a quick workout in anywhere where there’s open space. I had to move around a bit after sitting on an airplane for 12 hours! I started with dynamic warm up before doing some agility ladder drills and cone drills. My movement is god awful, the jet lag is real! I only spent around half an hour out by the dike in the sun, I went to the gym for a light session after! Ive been doing something like this every Monday for past few weeks to switch things up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can do a simple workout like this without the equipment! Start with a dynamic warm up, I like to mix all kinds of different movement together, (the catipillar-cobra in the 3rd clip is a good one for post flight, loosens up your hamstrings and especially your lower back!). Instead of using the ladders you can find a line on any court and proceed to do a variety of different drills (side to side with 1 foot in, In in out out are the ones I did. I did a few more not on video). After your done with those you can do square cone drills (set 4 markers, use your phone or bag if you need to)! Combine sprinting, shuffling, or whatever combination you want! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This style of training is fun for me and you really don’t need much! It also gets my body moving all sorts of different ways and feels great after a long flight sitting. It’s a great form/variation of high intensity interval training if you ever want to switch it up. Happy Monday to all of you! 💪👌WHO wants to train with me?! #mondaymotivation #JustAKidFromRidge #Taipei #DefenseIsOverrated #Basketball #LateralMovement #taiwan #JustMove #Movement #GetoutThere #skilldevelopment #legday #gains #circuit #circuittraining
Happy Friday! If you have not seen my post from last week, I’m moving the story portion of this page to @togetherweinspire ! It will be strictly story telling. This page will be more focused on what I do! Would love for you to go show some love and follow and support! If you know someone who wants to share a story please get them in touch with me! Hope you all have a great weekend ahead !💪 📸: @annie.xxia #MeanMugging
🔑The MED ball is not only a great way to train power, look cool and get a good sweat going, you can also implement it so you hit multiple planes of motion (transverse, frontal, Sagittal) which is very important when training for anything sport specific since sport involves different planes of motion! As seen here, I’m moving through the sagittal plane (flexion/extension of my shoulder joints during the slam) and transverse (rotational through my core during the toss). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Force = Mass x Acceleration. Often we train for mass therefore increasing our force production but training our acceleration can do that as well! Doing this style of training can get you stronger as well while being more explosive. It’ll teach your muscle fibers to become more explosive and fire. And that quick suddenly explosiveness will train your Central Nervous System to Fire neurons faster. Unfortunately I don’t do this as often as I like because my shoulders don’t handle it too well! Medicine ball would be a great way to teach kids how to fire their muscles without putting too much load on them through dumbbells or weights! So this could be a different variation for training! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can utilize the medicine ball in a circuit scenario. Can combine different exercises to 30 seconds on as hard as you can, while rotating through a variety of exercise. Or it can be shorter 10s explosive bouts. There are a lot of ways of tackling it! Happy hump day! 🙏🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyone use med ball in their routine and what is your favorite exercise to do?! Let me know below!
Happy Monday/Happy BC day! #MondayMotivation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “When you see too many fit girl pages on your feed so you become one as well.😂🍑” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The barbell hip thrust is a good exercise to hit your gluteus Maximus which is the biggest muscle in your body! Studies showed that weak glutes are associated with tight hip flexors, sore knees and can be associated with poor movement mechanics. Having stronger glutes can help generate power and improve your athletic performance! Almost all the major sports involve some form of hip extension, which is what the gluteus Maximus does. So make sure to train the posterior side of your legs! P.S., watch out for hyper extension in your spine/over activating your lower back versus your glutes, start at a low weight and find mind-muscle connection/engagement of the gluteus prior to putting on weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you can see, I have imbalances in my legs, probably instability in my hips as well (why one side is dropping down faster), one of my foot is also slightly infront of the other. Getting someone to help you film your lifts will show you what you need to work on! Thank you to @tatummonod for the video and cheering me on 🙏💪🎥⛷ Happy Monday! Send me a message if you want to train with me!💪 What are you all working out today?
PLEASE READ (Important!): ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A part of @hankfittraining will be moved to @togetherweinspire. That page will be dedicated solely to the story telling in form of interview, video and guest blogs. If you’ve been following this page for a while, you’ll know the different kinds of story I’ve been posting. I wanted to specialize and keep things separate but if you enjoy what I’ve been doing, feel free to go follow the page and show support. It will be what you are used to. This page will be dedicated more to fitness, sports, work and my own journey. Now you don’t have to see my face among others. I’ll still be doing a bit of story telling on here as well! Let’s see who’s loyal and goes follows it 😂 (just joking). Thank you for all the support 🙏 happy Friday !
“When I was 13 my mom got breast cancer, and I always knew I wanted to get into health care from that point on. She’s been through the whole system, got passed around the system and she never got the time of the day from any of her health care practitioners and I don’t feel like her story was heard. She never got her questions answered, she always felt like she was super dismissed and from that point on, I’m like ‘you know what, I’m going to be in health care, I’m going to make a difference, I’m going to make people feel like they matter and your stories been heard.’ My mom, grew up not very wealthy, she sacrificed so much for my brother and I. I just want to make her as proud as I could, that’s all I remember. She got sick but she was super mom. When she had her first dose of chemotherapy, she had mastectomy so she didn’t like showering alone in the dark because after mastectomy your body changes, it’s almost like taking part of your women away. She would ask me to sit in the dark with her, she turn off the lights in the washroom and she came out of the shower, put on her clothes and I just remember that’s when her hair started falling out. She started tearing it out and tearing it out and it was just all over. I was 13 and I didn’t know what to do. You always see your mom, and she’s the strongest person in the family but when you see that happen, it’s traumatizing.” - Jessica Cheng, Physiotherapist, Real Estate Agent, Weight lifter. (Full 5 PART in link in bio under Stories)
Happy Monday to all of you! Hope you all have a great start to your week and find time to MOVE. I took an easy week last week, had to let me body recover a bit because my joints be hurting lol! Going to build up slowly! Don’t under estimate the importance of recovery weeks or days, helps your body rest so you can tackle it stronger. Tell me what your working out today? (I’m doing legs 😅). #FindGoodAngles #FindGoodLighting #GetGoodPictures #MondayMotivation ALSO, what kind of content would you all like to see more on here? Please let me know your thoughts !
This is @elenadacova ‘s story on how exercise has been her medication for mental health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Under blog in link in bio (www.hankfittraining.com/medicationformentalhealthbyelena). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Any individuals in sports and fitness who would like to share their voice, please message me. ➡️📩.
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