9/20/18 Week 4 of Candito 6 week Strength program. Just a few clips. Z press is harder than it looks finally able to add some weight on that lift. Lastly pendlay rows, my other favorite. 2 more weeks test my 1rm and start over. Nutrition update, still eating at maint calories doing TKD (5-10g dextrose pre, during and after workouts) Would like to find a Keto coach that does carb cycling, looked up the protocol and it hurt my head. Was going to do a bootcamp with a Keto coach but too much work on my end turning in wkly progress papers, needing access to my one drive and the supplements required. I just want help with my macros for carb cycling. At maint macros with Keto is harder to hit consistently, my protein & carb macro stays the same but my fat increased. I stay away from dairy and nuts bc of gut intolerance issues I have learned while doing elimination/Keto. Using olive oil, when I can. I grill most my foods( so that doesn’t help) trying to use fatter meats, which I don’t like as much. I eat only 3 meals a day sometimes 2. Just not hungry. Still make my macros. No bloating or low energy. Been Keto now for 19 months. I don’t feel deprived. #liftheavy#powerliftingstyle#fitnessjourney#liftheavyshit#fitness#fitnessmotivation#fitnessgirl#girlswholift#girlsthatlift#girlswithmuscles#zpress#pendlayrows#strengthtraining#candito6week
🔊 Ep. 18 – Jason Tremblay Using Data to Drive Results
Jason Tremblay @jasontsg is the humble president and co-founder of The Strength Guys @thestrengthguys. They are providing data-driven, evidence based online coaching to drug-free athletes in over 35 countries world wide.
In today’s show we start with Jason’s journey where you will see how much he was been able to accomplish at a young age such as coaching NASCAR driver’s, being asked to speak at the 2015 Epic Fitness Summit in the UK, coaching world champions, and more… All in his early 20’s. Jason outlines how he has created a unique and proprietary way to track their athlete’s data which gives them a unique edge in the decision-making process in their coaching.
➡️ Jason’s story and amazing accomplishments
➡️ Jason’s first and only paying job
➡️ Creating a proprietary coaching platform
➡️ Using data to drive decision making
➡️ Unique and non-traditional approaches to powerlifting peaking
➡️ Having a team of 12 and clients in 35 countries
➡️ How you can start tracking your training
Make sure you give Jason and The Strength Guys a follow:
🎙️ The L2 Fitness & Business Podcast 🎙️
⌨️ Link in Bio
***** We only have 9 tickets left for the 2018 L2 Fitness Summit Sept. 29-30 with Martin McDonald, Eric Helms, Sohee Lee, and Dr. Spencer Nadolsky. For more information visit: www.l2fitnesssummit.com
The rumors are true: you CAN bench with your legs! Sort of... In this video we talk about the function of leg drive in the bench & common mistakes people make with it. Don't forget to ✨SUBSCRIBE✨ to our channel at the link in our bio!
DEADLIFT SERIES PART 2: Sumo deadlifts
Why would you pull sumo vs another type of deadlift? Someone’s mobility or limb length can make sumo a better option because it allows them to get into a better/stronger start position. Also, those with disc or back issues feel much better with the more upright posture of the lift.
Grasp the bar shoulder width apart with a double overhand grip. Your feet should be as wide as possible with toes turned out. The bar should be roughly an inch away from your shins so when you pull your hips into position you don’t scrape them up.
Getting whole body tension before a lift keeps you as safe as possible. To initiate the deadlift you want to pull your knees apart as hard as possible while pushing your toes towards the front of your shoe. Also, instead of attempting to pull the bar up, try pulling the bar back towards you to get the hips moving forward.
⚡️CUTTING FOR HOLIDAYZ⚡️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I’m in the airport about to go away for the weekend for some time in the sun before I go back to uni and I couldn’t help but think about the way that the feeling that we should be trying to “slim down for the beach” is so ingrained in our culture. Obviously having an end goal like a holiday can be so motivating and helpful, but it can also keep us in a perpetual cycle of feeling inadequate or pushing ourselves hard only to give up when the goal has passed. I’ve been so caught up in trying to gain this weight and focusing solely on strength gains recently that the idea that I “should” be cutting pre-holiday didn’t even cross my mind - and it was SUCH a refreshing mental break. (Also, as documented on my story, I ate loads of ice cream last night and I’d say that’s a far more enjoyable way of holiday prepping.) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I don’t really know what the moral of this story is, but probably something like “eVeRy-boDy-iS-a-biKiNi-BodY”, “yOu-aRe-eNouGh-juSt-tHe-wAy-yOu-aRe” and also probably something about the fact that training is often a lot more fun and less stressful when aesthetic goals are secondary - so make sure you give urself a chance to give that a go ✨ be kind to urself friends x
“Nothing changes if nothing changes.” ~~~~~~~~~~~~~~ meet owner, operator & master personal trainer, Chris Quimby (@itscqnotgq). He has carefully designed the Redemption method on his passion and belief: you need to ~~move the way you were meant to~~
In addition to our group classes, sign up for personal or semi private training with the boss man. Interested? Slip into our DM’s.
To reach success in anything in life you need 3 steps: Set clear goals, create a plan and execute. For fitness goals you need a solid nutritional foundation, a smart (not hard) training program and hand picked supplementation. NOT the other way around. Even tho I am a @cellucor_arabia sponsored athlete, I hand pick which products are in line with my goals and use them accordingly. BCAAs have been a staple in my regimen ever since I started intermittent fasting back in early 2012 as they help me prevent hypoglycemia (sudden drop in blood sugar). Beta alanine helps me push out that last few reps and citruline malate boost endurance. Want all 3 in 1? Try the Beta-BCAA from @cellucor
Need some variation in your training? Here’s a few goodins for the bootay to add to the exercise glossary 📝
1️⃣ Pause hip thrusts (3 second hold at the top)
2️⃣ 5/3/1 Sumo dumbbell squats (5 seconds down, 3 second hold, 1 second to shoot back up and squeeeezey the peachy 🍑) 3️⃣ Lateral band walks (these are obvs are fave of mine but just wanted to feature them again 😏 @letstrain ) 💥 Notice I’ve kept the speed to actual speed to show the tempos of the movements
Give them a try on ya next gloot sesh 👊🏼 Make sure to double tap and save ❤️