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Posts tagged as #coachpmc on Instagram

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Being a learn it all. Never a know it all. Happy to have received my StrongFirst Level 1 certification this past weekend with my friends. Special shoutout to my partner @annaclaire.loper and all the new friends I made this past weekend. We are SteomgFirst. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
This was honestly the most amazing sequence of moves I have performed in years. I have struggled with a shoulder stability issue this past year and this lift right here and the resulting struggle (almost failing twice and rescuing the lift with no pain) felt really INCREDIBLE! I was not expecting to feel this way at all.  For me, This is the magic of exercising in a supportive group. It’s NEVER about feeling macho or trying to impress anybody else. . I want everyone I work with to experience how amazing their body can feel through movement and exercise. To feel ownership of you’re body is extremely empowering and can be so huge for self confidence. I truly believe these personal improvements and achievements have a unique way of transferring into other aspects of our lives. Not to mention the multitude of health promoting benefits associated with regular exercise and strength training. If you want to feel better In yourself, and to make positive steps towards being a better, healthier, longer living, amazing YOU, then get yourself a truly inspiring support system. Whether it be a coach, therapist or workout buddy. I am lucky to be surrounded by a community of amazingly passionate coaches and therapists, so please reach out because you truly deserve to feel as amazing and you can.  Most people have no idea how GOOD their body is designed to feel.  Below are just some of amazing community of therapists and coaches in my circle you would be doing well to follow them. @dr.ryanchow @dr.joelipsky @jaysonwestley @dr.gary.dylan @hcrine @rachelmariotti @sippin_joose @pc_crossfit @dstogs @a_cordova1 @yo__erikita . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
These are the before and afters that excite me. Working on movement patterns, not just muscles. Two weeks in and Joes squat pattern is starting to look a lot better. The DVRT bag allows us to create more tension throughout the system and helps improve the relationship between hips and shoulders via that tension in the core. We have also been working on ankles, hips and thorax. Move well, move often, progress over perfection again and again. I will post more on this topic of tension to help increase squat depth. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
Today was absolutely brilliant as always. Coach @sippin_joose leading the way as always with too many savages to mention.  Teams of 3 today  300 log presses  300 sand bag tosses  2 people always working while a 3rd is always doing 30 cals on the bike. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
We all learn from each other. Leave your ego at the door.  Coach Jose helping Jay and Hunter with atlas stones today. Awesome work today coaches. @sippin_joose making this stuff look easy. @hcrine @jaysonwestley U smashed these. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
DEEP SQUAT CURL UPS. Nice deep squat stretch. I typically get tight in my lower back after intense deadlifts and squats. If you have tightness in you lover or mid back give these a try. Ease into this one and start with a light weight then increase as needed, get tall within proud check at the top while contracting the lower back at the top. If you have trouble getting into position try raising your heels for some extra ankle dorsiflexion as shown in the second video. I would also test my ability to touch my toes while standing with straight legs before and after to see if the stretch has improved my rang. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
Some workouts energise you and leave you felling better than wen you started, and some workouts beat you down. I just had two beatdowns back to back thanks to @jaysonwestley @hcrine I was having a rough day and had lots of reasons not to focus but these guys gave me all the reason to dial it in and produce something very positive. This beat me up but also left me feeling better than wen I started and it has lifted a lot of stress of my shoulders. 285 for 10. Movement is medicine. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
First time using atlas stones yday. @hcrine @jaysonwestley u will love them. It’s not the load that breaks you, it’s the load you are not prepared for. No movement are really unsafe but you need to be prepared and ready for them all. . . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
Most people have no idea how good their body is designed to feel. I heard this today and it’s so true. Yes I’m being all ZADDY here with no shirt on, but hopefully I have your attention. Wouldn’t it be fantastic if you could be in a place were you’re daily exercise was more like daily medicine to keep you’re body feeling as amazing as it can feel. Try to do small amounts every day, 20 to 30 mins even 10, everyday. Movement IS the best medicine and motion  is the lotion. It’s dosent have to be such a struggle if you can approach your life, body and training this was. Walk, run, hike, dance lift do it all and do it REGULARLY and pleas enjoy it and start feeling better though movement.  I needed my movement fix today so I got it done late but now I feel so much better. Thanks @leichtning for the movement fix. The Session work is below. . . Strength A1. Bench Press, 3×10, increasing A2. Bent Over Kettlebell Row Hold 3×30 s/arm  Conditioning 4 rounds of 1:30 AMRAP: 7 Hang Power Cleans (115/75) 11 Push Ups AMRAP Calorie Row Rest 1:30 minutes . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
Stir the pot. Core To extremity. Let them take time to figure it out and own the movement, this isn’t sets and reps this is own your shit 😁 . Video 1 to video 2 u can see improvements. Slow cooking fitness finding the hardest things we do well.  Side note Andrew first started a few months back with neck pain and shoulder issues he has had for years. Those issues are gone now, he’s happy and so am I. Progress over perfection. I am Proud of every individual I have the pleasure of working with. #firstprinciplesofmovement @cliebenson @doctachow @lasportsandspine . . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc
Bell complex that I have posted before. 1 swing 1 clean  1 snatch  1 squat and press Increasing by 1 rep each round, until you hit 5 reps of everything. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
I know this pic is allot to handle but know One thing!! If you give these savages revolutionary war tools they are gona pose with them for a pic. Watch out for our Callander @crossfitdutchkills  @out.fit.usa @iammarkbushby @sippin_joose @hcrine @jaysonwestley @crossfit  @crossfit_nyc . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
Here is just 2 of the 30 rounds that we all completed during today’s strong man session. This took just under 40 mins to complete. Thank @iammarkbushby for filming me since you whipped my ass to the finish line 🏁 . . 30 total rounds 10 sledgehammers 5/5 3 hand stand push ups  1 tyre flip, 600lbs . 40 mins time cap. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
Working alongside my client Carol who is 79, we are working together to create a more resilient anti fragile mindset.  Here carol is performing a hard style plank. Find the hardest thing you do well. The first principles of movement. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
The Big 3 . Stuart McGill . "Enhanced core stiffness allows the spine to bear greater loads and express greater distal limb athleticism." . “The Big 3 were superior to other practices for their ability to spare the back & while building muscular fitness and maintaining stability & control” . “They contribute to a lasting stiffness that acts as a girdle to reduce/prevent painful joint micro-movements for several hours after they were performed.” . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #thebig3
1 of Dr McGills big 3, The birddog.  This movement has been shown to produce the best muscle activity to joint load ratio. Making it a great bang for your buck movement for those suffering with low back pain or for those needing to improve core, back and shoulder strength and the collaborative communication between them all.  Think of this as brain training not as exercise. The body is providing the brain with lots of information and your body’s ability to com up with the answers is the key. I like to see my client struggle and resolve the balance issues this movement provides all by themselves. . Charles is performing a elbow to knee variation here.  This along with Dr Mc Giils other 2 included in the big 3 can replace an individuals need to take pain killers for lower back pain if performed daily. The big 3 can help relive and eliminate back pain completely and the need to self medicate. . . I will post more on McGills big 3 later this week, and if you suffer from back pain I urge you to try these movements  or seek out professional help with mastering these wonder pill movements. Movement is the best medicine. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmctgu
20 MIN WORKOUT. . A. Kb gotblet squats 15 reps 35lb or 25lb ladies  B. 1/2 get ups, 8 reps each arm, 30lbs 20lb ladies  C. 9 Hand release push ups  D. Heavy farmers carry’s 50ft, 60lb each hand or 25 each hand ladies . . . Rx+50lb and 90lb farmers carry’s . .  5 mins to complete all, the remaining time is yours to rest, at Min 6 start round 2 and go for 4 rounds for a 20 min workout or 5 rounds for a 25 min workout.  Have fun and let me know if your try this :) . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmcfinisher
3 Hamstring exercises, for warm up, or for incorporating into your exercise routine. . .. 1. Bodyweight, Romania deadlifts 2. Weighted kettlebell Romanian deadlifts  3. Weighted kettlebell single leg val slider Romanian deadlifts . . NOTES:  All 3 moves are hip hing movements that require adequate amounts of core tension and spinal neutrality. Basically you are trying to keep your back flat and not letting your core collapse. Before you start try pushing your feet into the ground and you should fell your butt get tight. This is great as your glutes are now engaged and this will help keep your core active and back flat as you hinge during the exercise. Also remover you want to feel your hamstrings working. If you feel your hamstrings working hard your are doing something right. . BONUS points the newly acquired hamstring strength will help provide better knee stability, so if you have tight calves or knee problems these moves can help with both issues, more on that later. Happy hamstringing. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmchamstrings
Fantastic to see this man back getting strong. Just a casual 225 for 5 after a heart attack.  Joe had a heart condition falsely diagnosed as exercise induced asthma. He ended up having a heart attack and a heart procedure 3 months ago.  We are lucky to still have Joe here but he is a fighter and always will be. He was strong before his surgery and now he’s back and he will be stronger and fitter than ever, and I will be there guiding him as BEST as I can while tapping into my community of doctors, physical therapist and strength coaches for any help they can provide bc we work best together as a info sharing community. I will be with Joe all the way to best health. So not just your regular 5x5 deadlifts but celebration deadlifts. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmcdeadlift
We don’t always need to be perfect but we definitely want to be better.  We want to move better, feel better and look better. I am in a privileged position to help the people I work with feel better and be better. That’s an honour.  Today joe just wasn’t feeling it. It happens. His neck was giving him trouble and causing him pain. We were able make improvements to his passive shoulder mobility and significantly reduce his neck pain.  If you want to feel better hit me up. Let do great things. We are ALL capable of great things. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmctgu
Charles working on continued resilience and an anti fragile mindset. He’s IS strong and he is getting stronger.  It’s not about what’s your excuse I never like seeing this guilt tactic. I would rather know “what’s you reason” “what’s you story, what’s your history” Prepared for life.  80lb farmers carry’s. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmctgu
Pleases me to show you a better example of the TGU being performed by a client of mine and a real performer I might add. Broadways @richardriaz and don’t let the pink fool you it’s 5lb lighter than my weight today. Strength is demonstrated in manny forms and Richard is STRONG! . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc #coachpmctgu
This weeks workout challenge is a fantastic one. This is a the Dan John farmer carrie. This is an anti flexion strength move that can help strengthen the muscles responsible for keeping your posture tall and upright. .. This is brief but brutal.  The challenge is to walk as far as you Possibly can with 1/2 your body weight in each hand. Kettlebells, dumbbells, Farmer bars, are all fine.  Once you have walked as far as you possibly can, you just have to walk the weight back the same distance but on the way back you can rest the weight as often as you need. Have fun. Me and hunter both managed 4, 60ft lengths so that’s roughly 240ft. The hard part was bringing the weight back 240ft while fatigued.  Remember to get TALL and breath while taking short quick, but not rushed steps. Don’t look down. Let me know how you guys do.  My coaches and clients let’s go.... @adamgreenfeld  @_coach_sarah  @rachelmariotti  @doctachow  @paulwpark  @jasminekuan.dpt  @jaysonwestley  @hcrine  @pc_crossfit  @dstogs  @sippin_joose  @inspiredbyolesya  @independenttrainingspot  @orsinidavid  @dj84123 . @theabscoach  @power_building_dublin  @dr.gary.dylan .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #crossfitnyc coachpmcstrenght
Here you go @rachelmariotti 5lbs above my 65% body’s weight, plank get up. Definitely a nice little challenge. I’m 200lb-202lb so I hit 130lb at my top rep.  I have a little challenge for all of us for next week. I will post it tomorrow 😁 Coach @rachelmariotti Challenge was 65% of your body weight for a 1 rep plank get up. Give this a try and see how close you can get to your 65% @hcrine @doctachow @slappedbyolesya @jaysonwestley @paulwpark @luisgmoacosta . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #coachpmccore
I call this the subway stop. Yesterday while on the train I was trying not to bump off the person to my right and left as I sat in the middle seat on a packed train. What I noticed was I had to drive me feet hard into the floor firing my glutes and core in order to keep me upright and stop me getting me tooed or smacked by an anger New Yorker :) So I decided to investigate further at the gym and use the water filled viper. Keeping upright while moving the changing resistance left and right of my body helped mimic the forces I had to transfer via my core while on the train. If you take the train you should try these guys for shoulders, lats, core and glutes. This exercise will might just keep you safe in New York :)) . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #coachpmccore
My Client Richard hitting his hollow body single arm presses, making it look easy. Really hard move. Just remember to keep that chest up up up and the elbow in close to the body as you press and lower the weight. Give these guys a try. . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmccore #coachpmc
My 71 year old client Charles performing one of Mc Gills big 3. The bird dog. The bird dog has been proven to produce the most most muscle recruitment with the lest about of joint stress. . . Trainer tips➡️ get on all 4s and keep the knees under the hips and the shoulders over your hands.  In this correct position you should feel questions being asked of your core even before you begin the movement.  From here we want to push our right heel back and out while pushing our opposite (left hand) forward while making a fist. With hand and leg reaching out think about getting long and reaching out as far as you can with your heel and fist while trying to level you hips.  You should feels lots of shoulder, core, and hip activation. If you are not sure 🤔 about your hips staying level just place your phone at the base of you back. If the phone falls off, your hips are not level.  To Fix this, just don’t let the phone fall. Look to hold this position for 5-10 seconds each side 4/5 time and then try progressing to 10/20 seconds each side Beginner or experienced the birddog is a fantastic exercise for all that can help core stability and help improve gate/walking in our elderly population Who should do this exercise?? EVERYBODY .. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmccore #coachpmc
Sore mid back? Try this.  Keep the butt down. Keep the shoulders up and elbows close. I like to use my hands to support my head and take pressure off my neck. From there you can work the tight t-spine as u flex, extent and rotate. This should feel really nice on your back if you have a tight thoracic as so many of us do. Try this and let me know if it helps. Butt down and elbows up the the key 🔑 here. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #coachpmctspine
Prone kneeling T-spine Sphinx stretch(T4, T5) This little guy may look simple, but it’s not easy. If you have a tight mid back I urge you to give this one a try. . . ➡️Trainer Tips: Kneel with feet flat and arms fully extended, head neutral. If you have any restrictions in your thorax, in particular T4, T5 you will really feel this. Remember to relax your breathing and sink deep into those tight restrictive vertebrae for relief and hold briefly before repeating. If this provides relief. Do it very often. . . . . . . .  #squat #ripped #cleanfood #ketosis #powerlifting #healthy #transformation  #keto #nutrition #glutes #picoftheday  #snatch #protein #strong #deadlifts #personaltrainer #deadlifts #personaltrainer #squats #health #transformation  #abs #crossfit #workout #coachpmc #coachpmctspine