No great being ever started of being given the time of day, people will doubt you, talk behind your back and ignore you. Grow so much in your craft they need you, grow so much they will be begging for your help. You are going to have to do things you havent learned before. Master your craft, as no one ignores the master. You know what ? Grow for YOU, not for them but You. Stay Hungry for You. People can reject me, irgnore me. But im working for Me, Striving for Me. To be the best I can Be for Me. People who have mastered success except deft, and challenges knowing that they will fight through the battle. #stayhungry#dontdefineme#motivate
🚨Try This🚨 Triangle Colour Cone Reaction Drill. The purpose of this drill is to increase the athletes heart rate and to prime the CNS for activity. The coach / athlete calling the colour is to be spontaneous on time delivery and colour choice, so the athlete is unable to anticipate what colour is to be chosen. A bonus to this drill is that it ensures the athletes are taken outside the traditional linear and lateral movements by incorporating the diagonal reaction movements. Simple, Efficient, Effective.. #wegobeastmode#findyourgrunt#performancematters#weliftheavy#ironstrong#coachknows#workoutwednesday#fitfam
One of the most striking observations when visiting Japan over New Years was their portion sizes. That country is populated with slender small people. Marjority of the women were skinny AF, like size XXS or 00. . . I’m a size 4 or Small here and I have to buy M-L there! Does that not tell you the size difference? . . The Japanese also don’t exercise much. Not in the way American social media exercises. They walk, ride bikes to get places. Sure, there’s probably some few peeps who do, but the scarcity of gyms in every city I visited tells me something. . Japanese have rice, noodles or some sort of carb in nearly all meals. That annihilates the American concept of “No carb” diets to lose weight. . This American food portion info graphic tells me that we need to eat less, not necessarily move more. Exercise is great for your body and it makes me feel great. But no amount of working out counters portion control. . . The Japanese don’t eliminate things from their diet- they simply eat balanced stuff with the portion sizes we ate in the 1950’s. . . Have you ever tried on a vintage American dress from the 1950–60’s? Small AF!
🚨TRY THIS🚨 Great drill to prep your athletes while building some coordination and reactivity. Mini band toe touches only require a small loop and some coloured cones. Have athletes work in pairs to build reaction time. Have the athlete shoot their leg out as far as possible while maintaining an athletic position and return at the same rate. Have them hit multiple angles multiple times to ensure comfort in all directions. Try this with your squad and watch them get jackrabbit ready #alpha. . . . #strengthandconditioning#tiptuesday#wegobeastmode#coachknows#ironstrong#performancematters#ourathletesarebetterthanyours
Sometimes the only thing between you and success/goal is some kind of barrier (fence) whether it’s mental, physical, or a combo of both! Whatever it is, I’m here to tell you that YOU CAN DO IT! Get OUT of your head and Go OUT and do it! It’s going to be UNCOMFORTABLE... it’s going to be HARD... it’s going to be TIRING....but in the end, it is ALWAYS worth IT👊🏼💪🏼 Thank you to everyone for believing in IRONMARGGE!! She’s back after a 14 month hiatus and READY TO GET BACK IN SHAPE!! #ironstrong#thanksjudith
I remember before I left for my 2 week Japan vacay, I was reluctant and uninspired to workout. This feeling had been plaguing me for a couple months. 😑 . Don’t mistake me for lazy - I work in fitness and I normally workout 5-6 days a week. Truth, it is a lifestyle for me. However, I go through periods of time, and I don’t mean a day or two or even a week. I mean months, where the thought of my daily workout feels as annoying as cleaning a bathroom daily. 🚽 I continue to do it, but not with passion or unbridled desire that one sees on instagram. . . So, I just took 2 weeks off from working out when I went to vacation in Japan. 😯 And, these are the results: . 1. I am softer from the 2 weeks away from the gym. 2. My cardio has declined a little even though we would walk for 8-10 hours all day. There were no HIIT workouts going on for me. 3. I came back from vacation, excited to workout again. . There is nothing wrong with taking a break from something that you do regularly. Taking a break doesn’t undo years of work, nor does it permanently damage your future progress. Sometimes our bodies need a vacation, too! . 🏖 PS. In Japan, workouts and exercise are not part of their culture. In fact, finding a gym was liking trying to find a clean public toilet in NYC. It just doesn’t exist. However, an American size Small = a Japanese size Medium-Large. My bestie bought clothes there as a Large or XL and she’s a 6 here. 🇯🇵🇺🇸 . They are a slender country simply because their food portion size for everything is small AF. Goes to show that exercise isn’t why people are skinny!
💥T R X . a b . a t t a c k💥 . I’ve been on an ab workout kick recently... and this one is great for stability work and total core engagement (remember your “core” is more than just your abs 😱). Sneaky for the shoulders too! Ready to give it a go? . 💥TRX Ab Attack💥 • ladder style format | start with 10 reps each, then 9... 8... 7... down to 1. • all in plank position, feet in bottom foot cradles • try for no rest during each set . 🔸TRX Plank Tucks🔸 • keeping abs and core firm, and spine aligned, tuck knees into your chest. • maintain spinal alignment and keep hips elevated as you return to plank. . 🔸TRX Mountain Climbers🔸 • # of reps each leg (so essentially double) • alternate tucking one knee up to your chest as the other leg comes back (like you’re running). Keep ankles flexed to stay in straps. . 🔸TRX Pike Ups🔸 • keep legs straight, draw abs in, and pull hips up into pike. • allow shoulders to bear weight and only go up as high as comfortable. . 🔸TRX Oblique Crunches🔸 • # reps = total for each side (so essentially double) • from plank, alternate tucking knees to each side, focusing on squeezing abs (exhale!) as you bring knees toward shoulder. • hint: try to maintain stability and control of TRX (meaning don’t swing back and forth). . 🥵 Abs on fire? How many did you get through before you had to take a break?? How are you moving your body today? . 🎶 @hypercrush Bulletproof remix . . . . . . #abworkout#trx#corestability#ltemployee#loveyourlife#fitness#workout#dowhatyoulove#lovewhatyoudo#groupfitnessinstructor#sweatpink#fitfluential#bloghealthy#inspiringfitness#inspiringchange#passion#dowhatmovesyou#moveyourbody#letsmove#movemore#movemorefitness#girlgetafterit#sweatonceaday#instafit#fitnessinspiration#bfhealth @festrongfit #ironstrong
I’ve only got 2 full days left in Japan. Bittersweet undertones to these last couple days: I know I have my life to get back to, and being away deliciously keeps me from reality. . . What changes do I want to make having experienced the discipline and attention to details they have in Japan? What daily routines do I want to alter after experiencing this culturally different approach to mundane tasks? . . Vacations provide reflections upon the way we do things daily. They’re like a macro lens on our lives and choices. . What did you change after your last vacation?
The most vital utensil in that life toolbox of ours was equipped in us from the start. Nothing defeats belief. #ironstrong . . . Custom engraving ordered by a momma for her powerlifting daughter in 2017.
Nope, I didn’t do a balls to the wall 2019 workout. Nor am I starting some bogus new year eating lifestyle plan. . I’m here in Japan, getting in line behind some locals for the best darn curry I’ve ever had.🥘 . . I wanna write in my journal about the delicious things tasted, weird things observed, and delightful interactions experienced. Workouts and salads always await in NYC. 🥗 . The real fitness profession question remains- how are all these Japanese so slender when gyms are rare and carbs are normal? 🥡 . Perhaps, balance and portion control? 😉
🔥u p p e r . b o d y . b u r n🔥 . Happy Thursday fit friends! I’ve been trying to incorporate more at-home workouts and movement into my weekly routine lately, and the other day I felt like playing around with upper body exercises on the suspension trainer. So, here ya go! Easily done at home, on the go, or at the gym. . ⚡️TRX UPPER BODY BURN⚡️ • push, pull, & core stability • biceps, back, & triceps • format = ladder workout (start with 10 reps each, go down to 9... 8... 7.... all the way down to 1) • minimal rest, but take breaks when needed . 🔸Elevated Inverted Rows🔸 • Start directly underneath the TRX with feet elevated (I used a stability ball for a balance and core challenge, but feel free to use a chair, bench, or box) • Keeping wrists neutral and palms facing each other, pull your chest up to meet handles while maintaining a straight spine . 🔸Regular Inverted Rows🔸 • This is the same exercise as above, just place feet/heels on the floor and keep body at an angle instead of directly underneath the TRX (as shown) • Note: the more upright you are, the easier this will be. Play around with body positioning to challenge your back. . 🔸Inverted Row (palms face you)🔸 • This one is in the same section of video as above; notice when I switch my grip and turn the handles so my palms are facing me • From that position, pull yourself up just as before • This will be more biceps-focused rather than lat-focused . 🔸TRX Push Ups🔸 • Regular push up position on handles • Lower chest down to straps as far as you can, and push back up • Play around with elevation of the straps - the lower and more horizontal your body is = harder . 🔸TRX Military Push Ups🔸 • These were tough for me! (Notice the shaking! 😂) • Switch your grip from the regular push up position 👆🏻 to neutral wrists, palms facing each other • Keep elbows close to body as you lower down and push back up, targeting the triceps .