Qual é o melhor horário para treinar?
Estudo mostram que o pico do hormônio Testosterona ( hormônio anabólico ) ocorre pela manhã e é reduzido gradativamente durante o dia!
Então se assume que pela manhã é a melhor hora para treinar e obter resultados correto?
Você sabia também que a maiorias dos recordes foram quebrados pela manhã? Ou seja , a performance e maior pela manhã, isso é fato, mas perfomance é uma coisa é evolução é outra !
Um estudo feito pela universidade West Scotland, afirmou que o melhor horário para treinar seria no final do seu dia, pois o corpo já está com menor produção de testosterona, então quando se faz um treino de musculação com alta intensidade , faz com o que corpo veja a necessidade de aumentar o nível da testosterona nesse período!
Sempre é interessante sabermos sobre essas coisas, mas o mais importante pra nós , é conseguirmos treinar, se você não pode treinar a tarde ou à noite, vá de manhã, o importante é treinar né ?
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Rise. Ride. Rest. Repeat. 💚
You have two chances to clip in with me this week for Rukus Prime and one of them is a themed ride hayyyy 🙌🏼
✅Thursday 6:45 PM Winter Park **Swagger Ride**
✅Saturday 1:00 PM Downtown
Reserve your bikes online at GoCycleNow.com or through our Rukus App. Your 1st ride is always free!
Instead of thinking you don’t have time to exercise... think of all the ways you can add it to what you already do.
For me... I lunge my dogs. I’ve been adding 300 lunges. It’s 6 times down and back from yard to yard.
I do this 3-4 times a week. My sled pulling huskies have gotten used to walking and not pulling me off balance ( challenging at times) This challenges me to maintain control and stability by being ready to get pulled off balance at any moment. Aja sees a lizard and it’s off to the races.
This is one small way I try to get Better Every Day! #bettereveryday#owe#lunges#huskies
It's a simple message, but one to take to heart. I like to always have a focus for my training. While I have an overall goal I want to achieve, I break that down in to mini-milestones to get myself there.
Secret to keeping my waistline moving.
No judgement zone.
Most creative,energetic, free spirited people to be around!😎 🎤: Wiz Kid ft. Future
DON'T OWN THE RIGHTS TO THIS SONGS.
FOR ENTERTAINMENT PURPOSES ONLY.
It's officially the First Day of Fall! 🍂
Change of season is the perfect time to change up your workouts. Try your first class free at Rukus Cycling Studios. Reserve your bike online at GoCycleNow.com!
🔴⚪️🔵 GRAND OPENING 🔴⚪️🔵
Yesterday was amazing! Thanks to all of you that came out and showed your support! This truly is just the beginning! Our F45 family is starting to grow and it’s amazing to stand back and see you all integrate, help and support each other. We plan to hold many more socials and events for you all in the future! But first let’s take care of business the 8 week Challenge starts October 8th 💪
There’s so many things you can create at home to get sweaty!
I always enjoy coming up with new home exercises for you guys. 😉👍🏼
💥Try this one and kill your next home workout!
▪️set of heavy and medium bands
Repeat each round 3-4 times
1.) squat /alternating press (10 reps)
2.) wide squat on couch (15 reps)
3.) squat jump combo (6 reps)
4.) row x2 + lunge with plate x2 (4 each leg)
6.)4 mountain climbers with forward and backward shoulder tap walk.(1 minute)
Keep Booty and core engaged through out all exercises.
slow and controlled movements.
Modify if needed.
Warm up with jumping jacks or jogging place.
7 6222 days ago
One of the best days of my life so far... Reserved catamaran with my closest girlfriends 7 miles off the peninsula with music and ice cold beer. 🏝
4 1732 days ago
☑️Building muscle and burning body fat are VERY simple tasks when you break them down...
➡️You must break muscle fibers down, so that they can build back up stronger💪🏻
➡️You must burn/expend more calories than you consume to lose fat🔥
Just because the process of getting in shape is a simple CONCEPT, it does not mean it is an EASY task by any means🙅♂️
Over the years of being a personal trainer and fitness coach, I have realized it is not just my expertise that clients are looking for, but it is the motivation and push to keep them going even when it gets tough👊🏻
What is your main struggle when it comes to getting in shape?🤔 Motivation? Lack of knowledge? Let me know😁👍🏻
Anyone can give up. That's the easy part
When you keep PUSHING and make it to the finish line shows your 💪
7 803 days ago
The Rukus ImPulse is our unique heart rate monitoring device, engineered using a state of the art Optical PPG Based Sensor. Use it within the arena during a Rukus ImPulse class to track your heart rate zone and compete against other riders for Free Rides and Merchandise.
The best part? It's not limited to the arena! Purchase your own and use it outside of Rukus to track your day to day activities through the mobile app. 💚 #causearukus
Had to dig this picture out to show some beautiful, strong, women that the scale doesn’t MATTER!!! I have this talk often... they look at the scale for validation of their hard work and it drives me bananas.
So here I go with proof that you need to throw your scale in the bushes. 👈🏽 On the left that’s me.. Bryan was 4 ( 3 years before we met Trevor)
I had started working 2 jobs. I was up all day in the salon and up 4 nights a week, all night bar tending. The candle was burnt at both ends. I gained almost 40 pounds in 2 months and it took me 3 years to get it off with no consistency or real knowledge of how to get it off. My thyroid went hypo, that didn’t help any. I continued this cycle for 3 years. No sleep... No consistency... No plan.. I had started to accept that maybe I was just going to be that size.. ...forever.
The Devil is a LIE!
Picture on the right.... 👉🏽
Would you believe that these pictures are completely different body types. On the left was no muscle and more fat on the right is muscle and WAY lower fat and the darn scale would have me to believe Its the SAME??!!! Yes, almost the same. 6 pounds different.
So ladies... keep grinding in the gym. Even when you think your scale isn’t reflecting it. Your body is changing. You are eliminating fat and building muscle. Eliminating FAT! It takes time... there a process.
I’m proud of you! I believe in you! Let’s get Better today!
🚨 New PR Alert 🚨
When Solomun is on you can’t not hit the weight... Highest PR (300lbs) since 2013 ✊🏾
Next stop.. 350 👀👀
#alwayshungry#letseat # motiv8
17 1929:05 PM Aug 3, 2018
Try these leg exercises the next time you go to the gym 🤗
* Warm up on the stair master (2 min on level 7 then alternate 2min on level 15 for 10 mins)
* Sumo/Pulse squats: 3X20 w/ 35lb dumbell
* Hack squats: 3X20 w/ 45lb plates
* Barbell squats: 3X20 w/ 25lb plates
* Leg press: 3X15 start light then increase in weights (this is my max weight in this video)