Say hellooooooo to some of our very FIRST Founding Members everyone!!!!! These ladies all took advantage of amazing savings for signing up on their first stay with us which happened to be the very first day that we ever taught class to our community here in Kenosha! Welcome to the family ladies!!! We are so incredibly grateful to have you with us!!!
Friday the 13th...Rack!
We've added a beautiful @kustomkitgymequipment Combo Rack to the gym today.
Our THIRTEENTH squat rack! Setup perfectly for squatting, benching, overhead press...anything, except curling in the squat rack 😉
Tired of queuing for rack space? You know where we are.
Guest Passes just £6 and Membership only £29.99.🏋️♂️🏋🏼♀️
And lastly, we can’t explain everything. So there is a component of ⚡️ LUCK involved with every sport when it comes to winning or getting hurt.
💥You can certainly reduce your chances of getting hurt by following these principles! 💥
However, injuries do happen. Do your best to take care of your body! It will thank you in the long run!
Educate yourself, stay fit, and keep active!
I hope you found this helpful! Please comment or ask questions below!
Also please keep in mind that this info is for educational purposes and may require you to consult a licensed fitness and/or healthcare professional.
Just a few spots left for the Group Town Run! See you tomorrow! ~GIVE THANKS~GIVE BACK~TOGETHER WE ARE STRONGER~
Who: The first 20 people who register on mind-body with The Mill
What: Group Sweat and Town Run!
When: Saturday, November 17th 10:00- 2:00
Nitty Gritty: Participants will meet and park in the lot behind Lululemon and from there will run to three locations in Ketchum to sweat it out for a quick 30 minute session only to end with beer and snacks in our store at the end of the event!
Start time will be 10:00 in the parking lot.
The group will then run to Zenergy and spin for 30.
Run to The Mill and pump for 30.
Run to Gather and stretch for 30.
Walk to Lulu and get rewarded with 25% off the entire purchase at the after party! (This discount will be valid only Saturday and Sunday and expires at 4:00pm on Sunday, November 18th). We are asking for a donation of a new or gently used winter clothing item for children in the valley. Coats, gloves, boots, etc. and donation boxes will be found at each location. You can drop off your item prior to the event or bring it that day. All donations will go to a local charity.
The only difference between a dream and a goal, is a timeline. @hustleupca was a dream for too long, but less than a year ago, I put a timeline to it and now it’s becoming reality!
3 881 hours ago
If you’re anything like me then you probably hate cardio! It’s a boring chore that I don’t think anyone really likes and this whole “runners high” thing is just a conspiracy.
This mentality is understandable, so knowing what I know about habits, adherence and motivation caused me to rethink my approach. -
I had always used cardio as a “bolt on” , I would tag it on the end of the workout like a disappointing dessert. And for some strange reason this didn’t work, I always skipped it.
Then I tried front loading it like @lukeleaman@musclenerds_health talks about. Again I would inevitably cut it short and skip it. But this is the first mental change. Consider cardio as a buy in. Earn the right to do the fun stuff.
However it was the next step that I’ve found the most success, effort and consistency with. After reading studies on exercise snacking. And intermittent HIIT I came up with the workout here. I had to buy in to the workout with a sprint, then buy I to each subsequent exercise with another sprint. Earning the right to progress. Then the sprints started to feel like little victories, like pavlovs dog getting a reward, I knew if I did my sprint I would get to do some lifting. -
Give it a try and let me know what you think and if it helps. And remember, optimal training is subject dependant, less effective workouts accumulated over time are better than perfect workouts every now and then.
Strength/stability supersets for shoulder gains!
🔹If you have the prerequisite mobility for overhead pressing, keep doing so. However, it might be time to ditch the barbell or seated dumbbell Press. Unless you’re a power lifter, or Olympic lifter, which most people I know are not, there’s really no reason to be doing barbell overhead pressing or seated dumbbell Press, when you could choose an option with a similar reward, yet far less risk of injury.
🔹Kettlebell overhead pressing is my favorite overhead variation. The kettlebell sits on the back of your forearm-trying to pull your shoulder into external rotation. So what does this do? It reflexively turns on your shoulder internal rotators (subscap) to prevent excess ER. Rotator cuff gains for the win. 🔹Why is the rotator cuff important? Because it acts as a suction cup for your shoulder to help keep the ball on the socket when going overhead. 🔹Once clients have progressed through some overhead work (proficiency in kB and Landmine Press variations) I like to progress by moving to a Z-Press to really challenge their hip flexion and ability to maintain trunk stiffness. One of the main compensations people make when overhead pressing is extending through the low back and letting the ribs flare-this position forces you to keep the ribs down...unless falling over backwards is your thing, then do that. Jk please don’t.
🔹Pairing this with an overhead walk challenges your ability to maintain that overhead position while moving. I would rather fatigue someone’s shoulders by challenging their stability in the overhead position versus having someone try to grind out more reps and compensating with crappy form. More control of the overhead position=stronger, healthier shoulders, and more options for varying exercise.
🔹Vertical carries (get ups) are also a good option here. Same but different.
4 832 hours ago
Sick as hell for the last two weeks but managed to get in some push with chest and tris so I could at least see how weak I've gotten 😷🤒🤧 🤘🏽 #fuckwinter
11 days ago my right middle finger lost to a battle with a mandolin slicer and today was the first day I tried to get back on my hands. I chose a handstand hold on the wall and it was totally doable! For now, I’ve lost the ability to lean toward my finger tips (fingers are the brakes in handstands - they help to keep you from going over) but assume with time that will come back! I miss handstands dearly and am sure there’s a lesson in here somewhere .. for now the only lesson I’ve learned .. there’s really no reason to cut an apple with a mandolin as a late night snack 😂 #RISINGUPSTRONGER -
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