Why live in pain? Just 5 minites a day of these 4 exercise will change your world.
A1) Cobra + Shoulder Extension × 5-10
A2) Glute Bridge hold x 30-60 seconds
A3) Hinge x 5-10
A4) Seated Wall Slides x 5-10
2-3 rounds. 2-5 days/week. Try it for 3 weeks and let me know how you feel!
"Nothing is more expensive than free." - Japanese proverb
There is so much truth in this. If you want something that has value to you, it should have its price. It also is applicable to something like weightloss, it should take you time and effort. Expecting results to come overnight is not realistic and whatever you achieve in a matter of days or weeks can be gone in a flash. You have to work on the long game, that is the only way to do that in a healthy and sustainable manner. Curious how this applies to my services? Get in touch to learn more. They are not for free, but still cost effective when you compare it to other services. Will gladly explain how and why this is. #mondaymotivation#quoteoftheweek#healthylifestyle#fitnessmotivation#personaltrainer
‼️Save this Exercise ‼️ Try this Exercise out! The glute bridge is a great exercise to isolate and strengthen the glutes.
1️⃣Start off on your back
2️⃣Brace your core and posteriorly tilt the hips
3️⃣Bridge up and push through your heels.
4️⃣Push knees out against the band and hold at the top for 1-2 seconds
5️⃣ Come down and repeat
Upper back work! ————————————————————————
There has been a huge increase in the S&C world for more upper back work. And I believe it is well-warranted and jumped on the bandwagon. ————————————————————————
In everyday life, the average person spends most of their time in a forward position. They’re sitting at a computer, on their phones, driving, reaching for their kids, pushing carts and strollers. This causes the shoulders to roll forward (anteriorly) in their socket and can cause shoulder pain, excessive rounding of the upper back, and limited range of motion among other things. ————————————————————————
Utilizing exercises like ISO-Hold YWTs (@defrancosgym introduced them to me), band pullaparts , face pulls, and Y-Handcuffs/Blackburns are great, “low cost” exercises to strengthen the posterior shoulder and provide a piece to the posture puzzle. ————————————————————————
1 211 hour ago
Brightening today’s rainy Monday with this super colorful micronutrient dense pizza from @blazepizza
Places like Blaze, MOD Pizza, Pieology, Pizza Rev, and others of the like let you 1) pick one of the restaurant’s pre-made combos or 2) allow you to choose your own crust, sauce, and toppings. To cut back on kcals, try customizing your order. Check out my tips below for how to order half the calories and make healthier choices when eating out ⬇️
1️⃣ Get the app - Most restaurants nowadays have their own app with a built-in nutrition calculator that allows you to see the calories and macronutrient breakdown of what you order. Building your pizza ahead of time is a smart way to ensure that what you order will be within your macronutrient and calorie goal.
2️⃣ Pile on the veggies - Blaze and places of the like offer a wide variety of raw and roasted veggies as toppings. Veggies add a lot of extra volume (high amount of food that fills you up fast for less calories). They also provide so many micronutrients (vitamins and minerals) that your body needs to thrive.
3️⃣ Add protein - For extra protein, add chicken or turkey as a topping.
4️⃣ Ask for half the cheese - Places like this usually like to load up on the cheese, which can add up fast. Ask for half the normal amount of cheese to cut extra kcals. Most of the time, this ends up being more than enough anyway.
5️⃣ Think red - Tomato based sauces have far fewer calories than pesto, bbq, alfredo, or other oil/cream based sauces.
Keep these things in mind when heading out on your next foodie adventure 😁
0 291 hour ago
Creatine is found mainly in meat, fish and other animal products. Such dietary sources estimated to contribute to a daily intake of about 2g. The total creatine pool is assumed to be 120-140 g, with a daily degradation to creatinine of about 2 g, which is released via the blood to the kidneys and urine.
Creatine monohydrate is the most popular and safest form of creatine supplements. Other creatine forms marketed creatine are claimed to improve physical and chemical properties, bioavailability, effectiveness and safety. While the safety of creatine monohydrate has been well investigated, information on other creatine forms is limited. In some cases, the precise chemical structure of these formulas, could not be clarified (e.g. creatine phosphate/ gluconate). Safety concerns for some of the creatine forms:
- Creatine taurinate: when there is an additional intake of taurine via energy drinks or energy shots, the total daily taurine intake has to be taken into account for safety considerations.
- Creatine phosphate: gastrointestinal symptoms have been reported after supplementation of more than 750 mg phosphorus per day
- Tricreatine orotate: Significant safety concerns due to tumor-promoting effects of orotic acid
- Creatine ethyl ester: increase in creatinine levels in serum after intake of this creatine form probably due to high conversion of creatine ethyl ester to creatinine in the gastrointestinal tract
From now until May 1st, help us support Momentous athlete @alexhonnold and his foundation.
For every bottle of Momentous plant-based protein sold in the next 10 days, we will donate $6 to the @honnoldfoundation, which is equivalent to one solar lantern.
One solar lantern donated to a household in Malawi and Zambia will allow adults to cook, children to do their homework, and families to gather after sundown, free from the dangers of kerosene-burning lamps.
Alex has already brought light into so many lives. We’re proud to partner with him in positively impacting even more.
Athlete of the Month! The Athlete of the Month Recognition is presented for outstanding performance in a month. Let's give it up for @q_baelis_117 who has been training hard in the Muscles in Motion Sports Performance program. Criteria for Athlete of the Month:
Treats others with respect.
Continues to improve.
Gives their max effort on every rep!
2 445 hours ago
....tetap sama pilihan kalo cerita kopi 🤟😁
Ngopi dan ngubi dengan rekan NSCA,
. #NSCA #NorthSumatra_Coffee
....salam ngopi ☕☕☕
Hear it directly from the 2ND FASTEST MAN IN HISTORY!!! - what it takes to be the best at your sport - Sacrifices and hard work
- Everything you ever wanted to know about sprinting from the athlete’s point of view
All attendees will have the opportunity to ask Yohan their very own questions and take photos with him to hang in the gym/office when they return home. You’ll be able to show everyone that you’re part of the team helping out these amazing prospects.
Thank you Yohan for accepting to join us. We know giving back is really important to you.
To know more about everything that will take place in Jamaica, DM me