#fitnesstipfriday from @the.edding10.project⠀ Janice's Tip:⠀ Keep the leg elevated on the leg sit out. ⠀ ⠀ Read on👇⠀ ⠀ "Woah, this was a shoulder killer with lots of core work throughout. I love sequences where there are tempo changes and rotations that keep my mind engaged. Did four rounds of two on each side of this sequence. Tried to keep the leg elevated on the leg sit out but the burn, the burn! 🔥🥵"⠀ ⠀ Thanks for the tips and sharing your workout with us, Janice! ⠀ ⠀ Music: Days Like These by LAKEY INSPIRED⠀ ⚔️@vknjabodyweight @vknjawomen⠀
I filmed something fun today, well, fun for me 😂 . One of the biggest downfalls of social media, especially IG, is that it allows literally anyone to film a workout and publish it for the masses. And, if it’s someone who is displaying improper form - and they have a decent amount of followers - it can cause some (literal) damage. . I’ll be posting the do’s and dont’s of various exercises over the next few weeks. I got a kick out of doing them “wrong,” it felt so weird 😅 . Happy Friday! Have a great weekend!
Words matter. . I talked about this on my story earlier this week. The negative words associated with dieting are causing huge issues for so many people. One woman on Facebook was feeling SO guilty after enjoying an untracked meal over the weekend. Except, she didn’t refer to it as a meal she was craving, or an untracked meal, but instead as a “cheat” meal. . And here’s the kicker - because she felt so guilty - she didn’t even enjoy it! . I’ve been guilty of it, too. In the midst of my weight loss, I used a lot of negative language about food/eating. And guess what it did? Cause me to fear it. I developed such anxiety around food, which lead to a VERY unhealthy relationship. . I called foods “good/bad” and I looked at them as “cans/can’ts”. I stopped enjoying going out to eat with my family (one of my favorite things to do!!), and my anxiety around it would start to creep up DAYS beforehand. . My bad relationship with food leaked into my daily habits and affected my mood. It became all consuming, eventually leading to restricting/binging. . I’m not saying this will happen to everyone who calls it a “cheat” meal, but what you say does matter and can trigger someone else, causing them to fall deeper into their negative mindset around food and eating. . It took me a lot of time to overcome my emotional issues around food, and I’ve been really aware of the words I use and how I can create a healthy environment for my family/friends/followers around health and fitness. . If I can encourage you to do one thing this weekend, it would be to let go of the “goods/bars” and “cheats” and anything negative you use to describe what you’re putting in your body and truly enjoy what you’re eating.
🤔What is "time under tension" and how can it help me with my workouts?🤔 . Time under tension (TUT) basically refers to how long a muscle is under strain during a set. It's usually involves slowing down or holding the exercise in the the most difficult part of the rep. By increasing the TUT, it helps to build muscle endurance & strength! . TUT exercises are very easy to incorporate in your workout routine: . ▫️push up with a hold at the bottom ▫️squat with hold at the bottom ▫️squat to lunge without standing up ▫️holding weight in 1 arm horizontally while curling weight in other arm ▫️weighted hip thrust/bridge with hold at the top ▫️pull ups with hold at the top . . There are so many options and variations! Give it a try today and make it a regular part of your fitness routines . . #fitnesstipfriday#timeundertention#musclebuilding#endurance#flexitfriday#workingoutwithpurpose#notaprofessional#justachickthatlifts#fitmama#healthyliving#workitout#tryingsomethingnew
Today’s fitness tip is all about the WARM UP!! Warming up and preparing the body to exercise is so so important! If you go into a workout without warming up, you’re setting yourself up for a less efficient workout. So.... DON’T FORGET TO WARM UP!!
Lime Gorilla = NO GYM NEEDED. 💪🏼 This #fitnesstipfriday fits perfectly with what we do! When you work with the Gorilla, you get a fully customized workout plan utilizing everything mentioned below - strength training incorporated without you having to figure out how! Boom.
Todays #fitnesstipfriday is a tubing workout at beautiful doggie beach! These tubes or bands are such a great way to add a workout to a beach walk or run, or to bring on vacation! I love this exercise, upper and lower same time! Walk for 15 then stop and add 3 sets and continue your walk, do this 3 times. Its a great way to add a little something more to your cardio! #huntingtonbeach#fitnesslife#itsalifestyle#momentumfitnesshb
Would you like to have clear and consistent advice with a map 📜 to answer some of life's questions ❓ 😀 ❓ 😀 . I feel like things are always changing in the fitness industry...one month carbs 🥖 🍕 are evil 👺 , six months later sugar 🍭 🍪 is evil 👺 . Or, one expert 🤓 claims high intensity interval training 🏔️ is the best way to lose weight and then six months later another expert 🤓 claims strength training 🏋️ is the best way to lose weight. So, who are we to believe 🤷 . It's more difficult than you think 😤 .⠀ .⠀ -Science doesn't always align with practice: There are researchers 🔬and there are coaches ⚽️ and although we are all out to help each other and our patients/clients we think and practice differently. Researchers can be cautious 🚧 and conservative 🕵️ coaches can be more intuitive 👂 and improvisational 🤹 , but neither are wrong.⠀ .⠀ -Technically everything works: Exercise is medicine 💊 and improves your cardiovascular endurance ❤️ , mental health/mood 😊 , muscle tone and strength 💪 and organ function. You can get exercise in many different ways 🚴 🕺 🏃 🌷, so long as it raises 👆 your heart rate for at least 30 minutes 🕧 and you do it most days of the week 📅 . .⠀ -Exercise is not exact: Human movement is completely subjective and difficult to quantify 📊 . Coaching affects performance and coaches have different techniques 🗣️ . Add to that the difficulty of controlling factors like diets 🍽️ , sleep patterns 💤 and mood 😁 🙁 and it should be easy to see why "more studies are needed" 🤦 .⠀ .⠀ -Everyone is different: Certain factors like age 🎂 , previous injury 🤕 , fitness level 🤸 and proficiency at a given exercise may help guide you, but ultimately it boils down to trial and error ⚖️ . .⠀ -Numbers can be misleading: Research is not cheap 💰 and many university-based research is privately funded, so many studies
It's #fitnesstipfriday! Since warm weather is right around the corner, let's focus on getting outdoors with family and friends! What do you have planned this weekend to get outdoors? #takingwellnesstoheart
It can take time to upskill this mindset, well it has for me. Set a smart goal. Plan the resources and systems you'll use to get there, hiring a good coach will help if its fitness related. And if its important, keep at it and learn from mistakes, because there will be mistakes. Bonus #fitnesstipfriday Rhythm is important for managing life as a human. Take the 9-5, mon-fri work week - then think about that time you HAD to work Saturday and everything FELT out of whack- thats your body responding poorly to a sudden change in rhythm. You could start with a weekly plan to lock in 1-5 training sessions on the same days of the week for a period that's about as long as you've committed to consistently in the recent past. ie Mon -Strength Resistance , Wednesday - Aerobic endurance intervals + posture/core, Friday Strength Resistance. Bottom line, let your body get into rhythm and naturally anticipate what you're doing and how to respond to that. Too much chaos just like too much monotony puts extra strain on us over time.
To be honest, the last thing I wanted to do when I got home from work today was do my workout! I tried to think of every excuse on my drive home! When I finally got home, I tried to procrastinate. I finally got my head in the game and made myself go get it done! And guess what, it felt great! Sometimes you just have to throw those excuses away and take care of YOU! Happy Friday All! . . . . . #findingyourfire#fitnesstipfriday#fridayfeels#transformyourmind#transform2019#fithairstylist
Hi everyone, it’s #fitnesstipfriday Today’s tip is Pull-Ups!💪🏻 This tip is for you @allynann 😊 We love your requests! Pull-Ups may take time to learn, but it’s worth it! Keep swiping left to see everything.. ——————————————————— Here are several reasons to add Pull-Ups to your training… 1. When you hang, your latissimus connects your shoulder to your pelvis, which helps to strengthen your pelvic core… for real! 2. Hanging is one of the best ways to put a gentle load on your pelvic floor. 3. Grip Strength is an exercise in which your Grip Strength must match your mass. 4. Grip Strength is related to all time mortality. Our Grip Strength is decreasing so it’s important to work on this! Come in and ask us to show you a proper Pull-Up with the Super Band! #ftf#fitnesstipfriday#huntingtonbeach
Each of us needs 0.36 grams of protein per pound of body weight, typically that adds up to 46 grams per day for women. . Protein builds muscle, blood cells, nerves, hair and nails, and contributes to a healthier immune system 😱 . Animal protein and plant-based protein both work, but if you have a more vegetable-focused diet- mix up your protein source to ensure you get enough amino acids . Good sources of protein: Chicken breast- 26g 🐔 Salmon- 34g 🐟 Plain Greek yogurt- 17g 🥣 Quinoa- 8g 🍚 Edamame- 18g🍲 Lentils- 18g 🍽 #fittips#tipoftheday#fitnesstipfriday#protein#plantbased#woodburyjazzercise#woodburymn#thisisjazzercise#est1969#strongwomen
FITNESS TIP FRIDAY!🍊🧡 Why do we deadlift? It’s amazing for building core strength and stability, it works more muscle groups and larger ones so it’s more efficient, it’s totally functional and it has real life applications. It’s very easy to do but also very easy to do wrong. 🔥 SWIPE TO WATCH EM ALL💪🏼💪🏼 #otfcp#otfcarleplace#fitnesstipfriday
I’m trying to do anything I can at this point without my head exploding 🤯 with the amount of sinus pressure I have built up 🤧 (for those of you who don’t know, I’m on some pretty strong meds for a sinus infection that’s been lingering for months). Intense cardio workouts are not happening this week 🙅🏼♀️ BUT- that doesn’t mean I can’t try a different, less intense workout to keep my muscles moving! So, I opted for an hour long booty 🍑 workout with resistance bands today and now I’m going to have a fun time trying to sit down tomorrow with the amount of work my ASS-et just put in today 🤣 Fitness Fact Friday: be flexible with your workouts. If your current routine is too intense for your situation, find a different workout that will still get your body moving or your muscles working 💪🏻 and then be proud knowing that you chose to do something rather than nothing at all 💖 #flexfridays#fitnessfacts#beflexible
Do YOU struggle with #moetivation? A lot of friends come to me struggling with MOEtivation to just get started when it comes to exercise. I can totally relate, I struggled with this too 🙋♀️ My TIP for you—>pair your workout with something that brings you JOY 🙌🏻 I love adding music to my workouts, either with a PreWorkout Dance or with amy favorite Spotify playlist 🎶 in the background. Another idea is wearing workout clothes that make you feel good and puts a smile on your face. I love anything blue or pink!! 😆 Then finish each workout with a FLEX to remind yourself how much stronger you are both physically and mentally for getting it done 💪🏻 *you’ll see my flex at the end of the video in my stories 👊🏻💙 Let me know if this tip helps you!! . . . #flexitfriyay#flexitfriday#fitnesstipfriday
Had a super productive day meal prepping yesterday. 🤗 I try to meal prep at least once a week in order to better stay on track with my nutrition. Here are a few tips I like to recommend to my clients & friends: - Plan your meals ahead of time. (I get a lot of good ideas from Pinterest!) Make a list of all the ingredients you’ll need, (try to keep it simple,) and hit the grocery store. 🥦🍎🍤 - BEFORE you go grocery shopping, EAT! I recommend this because I’m less apt to buy things that aren’t on my list, and it keeps me happier. 🍴😂 - I already stated this, but KEEP IT SIMPLE. I try to combine lean proteins, healthy carbs & fats, fruits and veggies all in one setting to create a complete meal. 🌱 - If you’re unsure of proper portioning, get a scale! (I got mine from Walmart and it works great.) I use MyFitnessPal to track my meals too, but there are plenty of other food tracking apps out there. If you have any further questions, please never hesitate to message me! Also, what do you guys want to see/learn this #fitnesstipfriday? 🤔 Comment below! 👇🏼👇🏼👇🏼 #healthandfitness#fitlife#healthylifestyle#mealprep#mealpreplife#accountability#dedication#lifecoach#nutrition#eatgoodfeelgood#foodisfuel#gymmotivation#health#salmoncakes#veggies#healthymeals
😍following any routine will take you time to get the results you Desire... nothing worthwhile is easy ✨you can expect to see an entire percentage of body fat lost per month. Significant weight loss and muscle gains could take weeks to see, 🎈. however, even results don't happen right away don't get discouraged 🎉The endorphins you will receive in your body and mind from consistently training and eating in s structured are Endless. . 🎀🎁Stick with it Rome wasn't built in a Day. Happy Saturday . #onlinecoaching and#nutriton and training available. . #irishfitfam#fitnesstipfriday#week#weekendvibes#lifting#healthylifestyle#makeuplooks#lovequotes#blogger
Hi everyone! Every Friday I’ll be sharing a Fitness Tip! Today is about squats! We have to squat for the rest of our lives. How can you sit on the potty without squatting? On a chair? Get in an out of a car? If you can’t squat today, you aren’t going to magically wake up with squats that don’t hurt. Understanding proper technique is important, especially if you can’t make it to the gym and wkout on your own. Today we’re at Starbucks, my favorite place! ☕️💪🏻 Swipe left to watch! I’d love your feed back, list any exercise you’d like to see and hear tips about so you can do that exercise or movement without pain and functionally 😅!! Thanks Starbucks!! #fitnesstipfriday#starbucks#huntingtonbeach
Looking to change your cardio game at OTF? Here are some fun facts about our Keiser Bike. 1. Improves Joint Mobility 2. Low impact 3. Alternate option for orthopedic injuries More resistance is equivalent to more incline on the treadmill. More RPMs is equivalent to more speed on the treadmills. #fitnesstipfriday#otflaredo
#fitnesstipfriday 🤗🤗🤗 When I started working out consistently a few years back, I didn’t exactly always know what I was doing. 🤔 (This is a long post so if you’re just looking for the workout, scroll to the bottom, and enjoy!👇🏼👇🏼👇🏼) I started following along with workout videos I’d find on the internet, (some of which were quality workouts, others 😬 not so much.) I used movements I learned throughout training for high school sports, (but my form wasn’t always safe or correct. 🙈) I obtained my personal trainer certificate, yet I still didn’t always know exactly know what I was doing when it came to fitness. 😯 The moral of this story is, be careful where you seek fitness advice from. I’m not saying I’m perfect, but I know so much more now than I did in the past when I “thought I knew what I was doing.” Also, the type of training you should be doing is highly based on the results you are seeking, in accordance with your current fitness level, injury history, age, and so on. A LOT more factors than people realize go into “getting fit,” or whatever your health & fitness goals may be. Choose your “coaches,” both directly & indirectly, wisely. RANT OVER. 😊 Thank you for coming to my TedTalk. 🙏🏽 NOW HERE’S THE WORKOUT! 💪🏽 BOMB 💣 FUNCTIONAL SHOULDER WORKOUT Strength - Rd 1 (3x8 each side) - Cable Anti Rotation Shoulder Flex/Ext - KB/DB SLDL Row Strength - Rd 2 (3x8) - Incline Bench Press - Squat SA Landmine Press Strength - Rd 3 (3x8) - Ab Wheel Roll-out - Bear Crawl Cable Row - TRX I-Y-T’s Strength - Rd 4 (2x50m) - Sandbag OH Carry - Bear Crawl (forward/backward) S/O John Singleton II for the 👌🏽 video skills S/O Mom 💕 (Sandy Deutscher Nowlin) for the kick 🍑 shirt 🌱 #functionalfitness#certifiedpersonaltrainer#movementismedicine#healthylifestyle#fitchick#girlswholift#shoulderworkout#bouldershoulders#strengthtraining#strengthtrainingforwomen#workout
Hi everyone! Every Friday I’ll be sharing a Fitness Tip! Today squats! Understanding proper technique is important, especially if you can’t make it to the gym and wkout on your own. Today we’re at Starbucks, my favorite place! ☕️💪🏻 Swipe left to watch! I’d love your feed back, list any exercise you’d like to see done properly!! Thanks Starbucks!! #fitnesstipfriday#starbucks#huntingtonbeach
Happy Fitness Tip Friday 💪🏽 Coach James needs a Breno Break Down for the front band walks. Here are 3 pointers to maximize your mini band front walk! 1. SLOW IT DOWN 🐢💨 If you’re speeding through these, you won’t allow the band’s resistance to play a role. 2. Drive those knees OUT ⬅️➡️The band wants to bring your knees in and our goal is to fight AGAINST it. 3. Drop it LOW 🏋🏽♂️ If you’re standing up tall you won’t feel the work. Send those hips back, knees out and get low. #otf#otfwaterford#morelife#minibands#bandwalk#orangetheoryfitness#fitnesstipfriday
#fitnesstipfriday proper breathing techniques to get you through a workout more efficiently🏃♂️🏃♀️ whenever you are against the resistance in a exercise, you are EXHALING (breathing out). When gravity is helping bring us/or the weight down, we are INHALING. All this while keeping our cores tight 😉 Practicing this way can help IMPROVE the way we breathe during an exercise as well as the way we PERFORM our movements! #oxygen#loveit#justbreathe#otf#otfcc
Today is day one of my new series, Fitness Tip Friday. Every Friday I’ll be posting a fitness tip. 😀 Push ups are the ultimate multitasking e exercise, working several muscles at the same time!💪🏼 Don’t think about push-ups as a chest exercise but instead more of a core exercise. Push-ups are simply planks with movement. Your chest muscles will be working but Picture right now how much bigger your rectus abdominus and other core muscles are then chest muscles. (And don’t say you have no “core” muscles!) Everybody has core muscles; and we all can continue to strengthen our core muscles😀. If you start your push ups on your knees, they are called “knee push ups!” Watch your words....calling them “girl” push ups sends the message to you and the world that girls can only do push ups on our knees....DEFINITELY not the case. Make today extraordinary! 💪🏼❤️ #huntingtonbeach#growth#fitnesstipfriday#momentumfitnesshb
Today is day one of my new series, Fitness Tip Friday. Every Friday I’ll be posting a fitness tip. 😀 Push ups are the ultimate multitasking e exercise, working several muscles at the same time!💪🏼 Don’t think about push-ups as a chest exercise but instead more of a core exercise. Push-ups are simply planks with movement. Your chest muscles will be working but Picture right now how much bigger your rectus abdominus and other core muscles are then chest muscles. (And don’t say you have no “core” muscles!) Everybody has core muscles; and we all can continue to strengthen our core muscles😀. If you start your push ups on your knees, they are called “knee push ups!” Watch your words....calling them “girl” push ups sends the message to you and the world that girls can only do push ups on our knees....DEFINITELY not the case. Make today extraordinary! 💪🏼❤️ #huntingtonbeach#fitnesstipfriday#growth
#fitnesstipfriday... . It's never too late to change your lifestyle.. if your not happy with where you are at... Accept it.. dust yourself down and never be afraid or starting fresh. .. It's never been easier to start literally you have a mountain of knowledge at your fingertips. .. That's why I started an online coaching service.. so I can be at there for anyone who's looking to change. . Then once you have started you'll find it hard to turn back.. you'll see what you taught was unachievable was conquered and another goal Will be set. .. Start your journey today.. it's your life do it for you . Happy #friday#friendshipgoals#irishfitfam#irishblogger#goals#honesty
🤓FITNESS TIP FRIDAY🤓 . HALF KNEELING PALLOF PRESS - This exercise is great for building core strength. It’s primary focus is anti-rotational stability, which helps the body resist external forces e.g an opponent’s contact in sport or carrying uneven weights/bags. . Kneel to the side of the anchored band with the outside foot up (half kneeling). Lock your ribs in for core activation and engage glutes to lock the hip in extension. Slowly push the band forward, resisting the rotational pull and keep the band in your midline. Maintain upright posture without arching and avoid shoulder elevation (shrugging). . You determine the band’s tension, but control and proper technique is a must! . Content written by coach/EP @active_addict Demonstrated by @jay_p360 . . #pallofpress#coreworkout#fitnesstips#exercise#exercisetips#abworkout#fitnesstipfriday#friyay#workout#brisbane#brisbanefitness
Cut your coffee calories on this chilly Friday! This weeks #fitnesstipfriday may help you drop those last few pounds, or shed the first couple! - ☕️Calories may be appearing in your coffee through sugar and creamer! 🍶Try sugar free creamer as a start, then gradually reduce over time. ☕️Black coffee is the best way to make sure you aren’t adding any additional calories that add those extra stubborn pounds! Stop by the Crossgates office to enjoy yummy black coffee in a multitude of flavors!