When you meet that next level one, everything becomes absolutely apparent. Nothing that you asked for was too hard, too much, or not possible. They’ll do it every day, no questions asked, because they care and want the same thing that you do. It’s a beautiful feeling to be content and secure in the heart and mind 😌♥️
1 OF 6 AFC SPECIALTY CERTIFICATES – NEW!!!Benjamin Siong is the founder of Australian Strength Performance. As a Poliquin level 5 Performance coach and ISSN Nutrition Specialist, Ben has over 17 years experience in the industry.
He has successfully trained national and international athletes in over 16 different sports as well as champion fitness models, bodybuilders and pageant queens, including 2011 Miss Australia and 2012 Miss Malaysia. Ben is also a highly sought-after fitness speaker, and international educator.
1 OF 6 AFC SPECIALTY CERTIFICATES – NEW!!! Rick Richey, MS, LMT, is a faculty instructor for the National Academy of Sports Medicine, adjunct faculty at California University of Pennsylvania, as well as the owner of Independent Training Spot - a personal training gym in New York City.
Rick has worked with numerous film and television personalities, professional athletes and traditional clients to help them reach their goals. He holds a master's degree in exercise science and is currently a doctoral candidate at CalU in Health Science.
✨I PASSED MY CES (Corrective Exercise Specialist) COURSE!! All that hard work and studying really paid off. (I was told some of the answers were online but I’m proud that I did it all on my own! ) annnnnd that’s why I’ve been MIA all week! .
This picture was actually taken when I got my personal training certification two years ago Haha!! I’m definitely feeling the same way tho 🙌🏼🙌🏼🙌🏼!!
I can finally start focusing a bunch of projects I put on the back burner and tackling on more clients!! May is gonna be friggen amazing I can already feel it!! Gaaah I can’t express how happy and relieved I am!! ✨
Let’s set the record straight and examine the real truth about energy systems.
There are 3 main energy systems (bioenergetics) that provide energy or ATP:
3️⃣Mitochondria Respiration, or Oxidative.
📍Phosphagen: The phosphagen system is the quickest way to resynthesize ATP and is active at the start of all types of training regardless of intensity. The phosphagen system can only supply enough ATP and Creatine phosphate lasting for a minimum of 6 seconds, and up to 30 seconds of serious effort. Events such as explosive speed and power, shot put throw, olympic weightlifting, max deadlift, vertical jump, 100m sprint and yoke walk use this system. However, it does not operate at full throttle beyond the time frame. This is the primary energy pathway that creatine monohydrate supplementation is built upon.
📍Glycolysis: This system becomes the primary ATP source during high intensity muscular work that last from 30- seconds to about 2–3 minutes. It is the second fastest way to resynthesize ATP. Glycolysis, which is the breakdown of glucose, breaks down either in form of either blood glucose or muscle glycogen; the stored form of glucose are used. The best examples of all-out glycolysis is a 200-meter and 400-meter sprint, battle ropes, prowler pushes and sled and heavy strength work.
📍Oxidative/Aerobic: Operates continuously and is probably the most important both at rest and during training. It is the slowest way to resynthesize ATP but provides large magnitude of ATP, and it is fueled primarily on fat and glucose. Those who are more highly trained reach steady state quicker vs. less trained individuals. Many don’t realize low/moderate intensity aerobic activity enhances recovery from other forms of training. The majority of long distance events and sports like marathon and cycling, soccer and basketball require exceptional aerobic capacity.
📍Take-home message: There is no on and off button with these systems. They are active simultaneously, but it is just the dominance of the system that changes depending on exercise duration and intensity.
36 66117 April, 2019
I’m so excited to say that I am officially a NASM Certified Personal Trainer!! I passed the exam this morning after studying since December. Honestly I don’t really know my plan after this as I’m going to grad school and working on campus so I don’t think I’ll be able to seriously start training for a while. But I learned so much for my own personal fitness journey through this certification and I’m excited to be able to (legally) share it with all of you 🥳
So yeah, this just happened. A lot of people will talk the talk, but never walk the walk. One of my Goals for the end of this year was to become a Certified Personal Trainer by the most recognized accredited institution; NASM. Fast forward 4 months in, got it done. Thank you to all my mentors who guided me through this, but aye; I’m not done. This is just one accomplishment. Stay tuned for the next one 🥇🏆 #nasm#certifiedpersonaltrainer#themusclephd
Happy Thursday! Time for a full day of eating post! Swipe for more details, including @myfitnesspal entries
Here’s a little run down of answers to questions I often get when I post these
🖤 Are you bulking or maintaining? I’ve been in a building/bulking phase for the past 16 weeks- previous to that I went through a 4 week reverse and 5 weeks of maintenance. Since I ended my cut at the start of November (25 weeks ago), I’ve gained about 8-9 lbs- the past couple weeks my weight has stopped increasing so I plan to increase my cals a little more soon- I’ve been taking things slowly and enjoying this focus on muscle building, strength increase, and eating more food with intention and goals in mind
🖤 How much do you weigh and how tall are you? I’m 5’4” and currently 111 lbs
🖤 Do you eat the whole pint of ice cream? Always 👌🏼
🖤 How many calories are you burning in your exercise and how often do you train? I have no idea how much I burn in exercise- there’s really no accurate method to track that- nor does it really matter. Instead I focus on daily movement and step goals (10k steps a day right now), and challenging myself in the gym with my weight lifting (5x/week for about 60-75 min). I currently do two- 10 min HIIT sprint sessions a week. I adjust cals based on my scale weight trends to ensure my weight is steadily increasing gradually over time- I’m aiming for about a 1/2 lb increase per week (on average)
🖤 Will you cut again and when? Yes- and maybe in a about month but I don’t really have a set end date with this current phase- so I’m taking it a week or two at a time 👍🏼 #sdangerfitfood
45 52419 April, 2019
Hey! You got this! I know it’s hard and it’s taking longer than you expected, but don’t stop now!
1 month postpartum vs 6 months postpartum (today)
185 vs 150 ish