Who needs the wall when you have someone to hang off of for your one arm handstand practice. Join @endorphin_machine and I for a day of acroyoga workshops (Intermediate L-Basing and Intermediate Standing Acrobatics Workshop) Sunday Nov 25th. Check link in bio for time, description and prereqs.
🦃 Thanksgiving is all about the food, but that doesn't mean it has to be unhealthy! We came across this delicious side dish that packs a nutritious punch. 🥕 It is also hearty enough to make a great weeknight meal anytime!
Recipe in our bio.
4 2025 minutes ago
Mat Pilates has always been my favorite form of Pilates because you can do it anywhere and it is much more challenging than the reformer, cadillac, barrel, springboard and wunda chair. On the mat there are no straps/springs/handles to guide your body, so you have only your own strength to keep correct form. Also, the slower you go the more challenging it is!
It’s been over a year since I’ve done the jackknife, so I was a tad nervous to give it a try. I’d say my core strength is at 85%, which is just enough to do some of my favorite, most challenging exercises
Today I attempted to do the #jackknife, followed by a very shaky #teaser (room for improvement), a small #rollup finished with a #spinestretchforward. Feels amazing to be having fun on the mat again, rebuilding muscle and strength lost during pregnancy
She is proof that hard work, commitment, and consistency are the only way to victory!🏆
Amazing body transformation results, increased stamina and strength in just over a month 💪🏻
@nauticalnadine is one of our top #StingFIT Legionaries of the month ⚔️🦂
What are you training today?? Don't let that mid week slump get to you - keep focused on your goals, stick to your nutrition and train hard #YouGotThis 👊🏻
Looking for some motivation ???
👉🏻 TONIGHT @ OZFIT :
🏋️♀️ BOOTCAMP INDOOR 5PM
🏃♂️ BOOTCAMP OUTDOOR 6:30PM
We will get you working hard in these full body bootcamps FREE TO TRIAL 🙌🏻🙌🏻 PM for details & membership info
Trunk rigidity is a prerequisite for heavy lifting. Heavy is obviously subjective here but working the trunk and core musculature in a variety of directions/planes of movement is helpful for building that rigidity, and can be useful in many different rehab cases. Check out these examples that hit multiple planes of motion.
🔹RKC Plank and rocking
🔹Chops/Lifts (demoed here for more power/explosive movements, more appropriate in later stages of rehab)
2 29an hour ago
Ain’t no end to the Side Bends y’all! 🤸🏼♀️ I love me a lil side over action 😜 No joke, this is THE move to do to carve in at the waistline. Not only do you get the strength training in the action itself, but there’s also elongation that happens on the downward transition. Add a couple pulses at the top and your obliques will be on 🔥! xo
Ab hollowing: ever been told this has no place in core training?? I’ve heard it before. But they’re wrong. Ab hollowing helps to strengthen the transverse abdominus (TVA) muscle, the deepest layer of the core. The core includes the diaphragm to the pelvic floor and all the muscles in between. The TVA runs from the ribs down to the iliac crest, and public symphysis joint, and wraps around the back attaching to the thoracolumbar fascia and multifidus. It provides key support to the abdominal organs, aids in forced expiration, and helps to stabilize and mobilize the lumbar spine, vital for those who deal with any type of low back pain.
You would think with how much I videotape myself I would have it down pat by now. Not the case lol besides the lamp blocking my face, I'm happy with my muscle up progress. This is set 3 of my 5 muscle-ups and 5 handstand pushups superset and was still feeling super strong. Had a tiny bit of leg kipping on a couple but it's going away.
TAKE A LOOK AT YOUR WRISTS. Do you have the mobility and strength to perform a muscle up? If you're unable to grip the bar or rings properly, it's the weak link in your training. For athletes of any sport, wrist conditioning is essential, from striking to grabbing and ground work, you want your joints to be bulletproof. Wrist drills for the muscle up can help you in more ways than just getting over the bar. -
Suitable for those that have spent time practicing the basics well and want to take their training to the next level. -
I'll be running through transition drills, mobility work that you can add into every workout and learning about the biomechanics behind the muscle up. - -
Date: 25th November
DM @mayoor_j to book your space! -
For 1-2-1 training at a @gymboxofficial near you, e-mail [email protected]
2 21an hour ago
It’s always the road less travelled which leads to the most promising destination. Hard work and positivity and persistence always win out 💪🏼
Bodyweight Banditz crew after a killer full body calisthenics session! Great to reintroduce pistol squat regressions yesterday and see everyone pick it up so quickly! -
For 1-2-1 training at a @gymboxofficial near you, e-mail [email protected] or visit mjpt.london to find out more.
Follow @foreverstrongercoaching to listen to the next podcast episode!
New York City, Activate Your Core is coming to town! 😱😅Transform with me @pureyoganyc January 12, 1:30-3:30🔥 You and your core muscles will not want to miss this epic event. Link to register in bio.
🔥Single arm and leg plank pose - hold 10-30 seconds on each side
🔥 this drill challenges your core muscles because as you destabilize your stable plank pose, the core muscles are called on even more to stabilize your pelvis and spine. Learn this and so much more live with me!
16 1282 hours ago
Tone it up this week with these 2 killer core movements!
bicycle crunches &
TRX pikeups ** Bicycle Crunch tips
Perform this exercise in a slow, controlled manner
Do not pull forward on your head during the trunk curl. Support your head in your hands while maintaining alignment of your head with your thoracic (upper) spine.
During the upward and downward movement of your trunk, it is important to keep your low back pressed into the floor / mat.
The rotation should come from your trunk and not your hips. While your legs drive forward and backwards in a straight line, your trunk will flex (curl) and rotate.
TRX Pike Up tips -Starting Position: Place your feet securely into the foot cradles positioned directly under the anchor point. -Exhale and slowly press yourself upward until your elbows are fully extended, aligning your head and spine (avoid any sagging or aching in your low back or hips hiking upwards). Keep your feet together throughout the exercise and avoid any back and forth swinging of the TRX straps. -Upward Phase: Exhale, contract your bdominal muscles and slowly pull your legs towards your chest. Knees must remain extended knees and ankles in plantarflexion (toes pointed away from your shins). Keep you feet together throughout the exercise. During the movement your hips will rise upwards (your glutes should move towards the ceiling). Continue the movement until your hips move directly over your shoulders in an inverted shoulder press position. Maintain a rigid torso and flat spine, preventing any arching or bowing in the back. -Downward Phase: While maintaining your rigid torso, inhale and slowly lower your body towards the starting push-up position, maintaining your head and spine alignment.
Two quick and effective core workouts:100 pike jumps and 50 Dumbbell twist rotations both sides... ————————————-
Planks are a great exercise to strengthen the core and improve your flexibility, posture, and stability. Boost up your routine by adding these variations... ————————————-
By twisting your torso with the dumbbell plank rotation, you’re engaging your upper body, the obliques, and strengthening the lateral ab wall, the chest, the shoulders and also the transverse abdominal muscle.
9 123410 hours ago
TO ALL OF MY LADIES,
Do you think that LIFTING HEAVY makes you BULKY ⁉️
If YOU think that you’ll bulk from lifting heavy, YOU’RE NOT ALONE.
I hear that concern ALL the time!
But here’s why it’s NOT TRUE...‼️
1️⃣ Lifting weights 🏋️♀️ trains your nervous system just as much as your muscles. What that means is, when you LIFT HEAVY, you signal to your brain 🧠 to EXCITE more motor neurons 🤗 which ACTIVATES more cells to help you lift the weight. This has NOTHING to do with building MUSCLE MASS and ALL TO DO with developing STRENGTH GAINS.
👉Lifting heavy is only a MORE EFFICIENT way to get STRONG.
2️⃣Our HORMONES 🎁 will NEVER allow us to BULK, like men do. What a relief, right!? 😅 Testosterone is the primary hormone responsible for developing muscle. Woman have about 15-20x LESS TESTOSTERONE than men. (These numbers were found in Essentials of Strength and Conditioning).
3️⃣ In order to BULK 👉 you will also need to EAT IN EXCESS (having a net gain of energy) over an extended period of time. ⏱🍻
🎁The DEMAND on your body to build strength revs up your metabolism in order to fuel, synthesize and repair muscles (this requires energy). So in order to BULK, you’ll need EXCESS energy IN ADDITION to what your body requires to build lean muscle mass 😘 (this actually takes hard work and a very consistent eating schedule).
Hope this clarifies things a bit ❤️
I’ll save the benefits of strength training for another day 🎁
13 30919 hours ago
Here’s a little abs workout I did the other day💪🏾 fueled by @womensbest amino + energy as usual 😄
Btw @womensbest black friday sale is coming soon which is their biggest sale of the year. Starts on novemember 19th at 9AM EAST/ 3PM CET. Don’t miss it! Click the link in @womensbest bio for more information.
✖️1st exercise 3x 10-12 reps
✖️2nd exercise 3x amrap
✖️3rd exercise 3x amarap
Had such a fun time spending the day with this babe yesterday!!! 😊😍❤️ @tashakredl *
So grateful to have met you Tash, and to have gotten to hang out and get to know you! I enjoyed all of our conversations so much, and felt like we connected on so many levels! You truly are such an incredible person! I can’t wait to get to hang out more! 😘❤️
Started the day off training here at @crossfit_seminyak_bali 😄💪🏽 I really do love training a ton and have so much fun with it, so vacations can be really tough for me to not have regular gym workout sessions! It’s been almost a week since I last got to train, so it felt so good to get a good workout in! And this gym was awesome!!! Loved the space and the vibe so much!!! Just what I needed!! Thank you so much @tashakredl for bringing me here, and for being such a fun training partner!!! 😄💪🏽❤️🙏🏽
📹video by @half.beast 😄🙏🏽
21 137417 hours ago
You plus your yoga block plus a tabletop/hands-and-knees position are all you need for this magnificent little sequence!
. . .
(And you really don’t technically need a yoga block either heh heh - but I like it here because it helps create more internal tension & connection as I move through these linked-together poses!)
. . .
Start in table top position, and then elevate your knees just an inch or so off the floor a few times, using the magical power of your core 😉 . . .
Then keep your knees hovering and start to pivot your knees to look to one side and then to the other (which is basically spinal rotation!)
. . .
Then we get to play with a kneeling stand/child’s pose combo, but we move with control between these poses.
. . .
Then for the best part 😀, which is side plank/vasisthasana with the block between our thighs. How does this feel different for you from the way you normally do a “propless” side plank?
. . .
Do you think this flow qualifies as #evilshittodowithblocks? I’m kind of on the fence about it... 🤷🏽♀️ . . .
Have fun with this one, and I’ll see you for more creative & effective yoga sequences in my amazing online class library on my website! 💙