Invest in your Health ‼️
One of the days I look forward to the most now is grocery shopping days..especially now with this Costco membership lol. Since I’ve started following @rpstrength diet templates I’ve seen a big difference in my body composition and athletic performance. The turn over between diet and performance is huge when you know exactly what you’re putting into body. None of this “if it fits your macros” stuff. Im talking about straight up Whole Foods diet. That’s lean meats, healthy fats, healthy carbs, and vegetables. Very simple, yet very effective. Progress pics soon🤫 #health#nutrition#athlete#fitness#strength#performance#longevity#strong#power#weightlifting#renaissanceperiodization#fitfam
0 3just now
Another year is coming to a close? Did you achieve everything you wanted to this year? If not, what will you do different next year?⠀
Action gets results. Get started. Start doing. Make it happen.⠀
Honestly, my favourite time of the day is gym time!! I need my 5 day split every week, especially now, during exam season🙃
It’s my escape and me time.
I put my earphones in, push myself and just focus on me and my workout. You gotta make time for yourself and your goals
2 82 minutes ago
Trying to do my best to stay on track with my nutrition, learn healthier snacks (any fave healthy snacks comment them below!!) And keep up with my workouts. I'm 4/4 so far and so proud of myself.
The weekends are usually hard for me but now that Emma's only up maybe 1 or 2 times a night, I'm hoping to start getting up beforeeeee her in the mornings and get it done 😅.. I know I've said that but I really mean it now lol.
Takes 21 days to form a habit. Just gotta do it and work hard. Discipline will create motivation. 😅😂👍🏼
What are some things you guys are doing to relieve stress/maintain your health during the holidays??
2018년 Snatch 140/ C&J 175
체중보다 1kg 16kg 성공!
2019년 목표 Sn 150/ C&J185
체중보다 9kg, 24kg 더 들기! .
ㅋㅋ 와드도 잘 하려면 살 좀 빼야지
언제까지 중량풀업 할 순 없으니? 😂
1 43 minutes ago
One of many reasons why Kirishima is underrated best boi 💪🏽
Strives to improve but doesn’t cry as much as Deku and all about being a supportive bro 🔥
I can’t wait til they animate his character arc - it’s pretty extensive .
I can’t wait to release my frustrations on Friday. For now, I gotta buckle down and debug 🤦♂️
1 123 minutes ago
If your lifting weights, do so in the appropriate weight area
Dont use a bench in front of the 100s and shit when using a 20lb weight and then take up that bench for over half an hour.
And theres plenty of benches around your weights
Dont be a dick, you know how hard it is to carry around 100s with shorts arms through people come on
Very excited to be doing a giveaway again for this Christmas time! It is the best feeling to give away products to the people who support me day in & day out❤️
1.) Must follow me & @1upnutrition
2.) Have my post notifications on!
3.) Tag a friend in the comments!
- Each friend tagged is a counted entry!
4.) Like this picture & you’re good to go😍
I will be picking a winner on Sunday so be ready and be tagging all weekend long! Love you all lots!
SNAPFIT to save 20% off all @1upnutrition supplements + whatever the online sale is!💊
What is holding you back from living a healthier lifestyle?
Time? I may work out at 4 in the morning or 8pm at night, depending on my work schedule. .
Not knowing what or how to be active? There are tons of programs out there that help you!
Busy? Yeah me too, working full time and a mom of two boys with my husband in nursing school nights and weekends..
Not able to go to the gym? There are home workouts...
Money? This can be hard, but investing in you will be worth every dime! How much your health worth?
Nutrition? It doesn't have to be hard!
Not to say that you may have extenuating circumstances that hurt your chances, but YOU are your biggest hurdle!
I'm here for you!
You get a shirt! You get a shirt! You get a shirt!
Shirts for everyone!!!
Grab one for you, one for them, one for you, one for them, with our⚡️BOGO 50%⚡️all tanks + tees today til midnight!
Just use: “DAYNINE” at your checkout.
They’ll love you for it. Hey, they’ll love you for you, too!
🎄 Fitmas Day 11: Warming Up🎄
Most of us are guilty of it….
I’m personally guilty of it…
We think it won’t matter….everything will be fine…
Until we get injured.
Skipping your warm up is not worth the risk of injury, or the reduced performance you could see from not properly preparing for your workout!
Warming up helps to:
🔥Increase your body temperature
🔥Increase your blood flow
🔥Increase your range of motion
🔥Reduce your risk of injury
🔥Get you mentally prepared for your workout
Here are some of my go-to moves when warming up before a workout, especially a lower body workout (I usually do more reps but cut it down for this video):
▪️Deep squat with rotation
▪️Overhead squat with resistance band
▪️Lateral walks with resistance band
▪️Downward dog to lizard lunge with rotation
Fitmas challenge: make sure you warm up for your next workout.. and tailor your warm up to the exercises you’re about to do! Focus on getting your body ready to move the way you need it to during your workout.
1 88 minutes ago
TKE - TERMINAL KNEE EXTENSION
Restoring full terminal knee extension (TKE) should be priority if you or one of your clients are lacking it for if neglected, could lead to a whole slew of problems down the kinetic chain.
Typically athletes/people that are in rehabilitation of ACL reconstruction fall in this category but can be present in people who's ACL is in tact. In ACL rehab, it is thought that the restoration of full TKE is more important that proprioceptive qualities and if not restored, can be worse than the pre-operative instabilities. Side note: full knee extension falls between 5-6* hyperextension (not 0*); it's best to measure the non-effective leg and match that.
Some further complications that can occur if you are lacking full TKE:
1 - Increase in developing arthritis
2 - Cause of abnomal gait causing strain on other structures in the kinetic chain.
3 - Deteriorates patellar tendon; causes patellar tendonitis and tendonosis
4 - Inhibits optimal function and force-production of surrounding musculature.
Above are two video examples of basic restoration exercises for TKE:
1 - Banded TKE: Using a heavy band, position around the back of the knee with an anterior pull (forward) and march in place for 10-12 steps/leg forcefully pushing the heel into the floor and squeezing the Quads; perform for 3 sets.
2 - Banded Medial-Pull, Deficit Reverse Lunge (w/ TKE): Using a lighter band, again position around the knee with a medial pull (across the body) and start on top of a small platform. Resisting the influence of the banded pull, create ER of the hip as you reverse lunge to ensure proper knee alignment. At the top again you will forcefully push the foot into the platform and squeeze the Quads for 3 sets of 10-12 reps per leg.
🎐D R E A M 🎐
Cette figure...j'ai tellement saoulé quelqu'un avec, et c'est son anniversaire aujourd'hui je me devais d en faire un article 😂🤗 pour moi c'est LA figure que je trouve trop badass par exellence, ma figure préféree dans ce sport : 🌟Star corksnapu🌪
Alors ouais, c'est la premiere fois que je la lance.
Ouais j'étais mort de peur
Ouais je n'ai pas les prerequis pour la taffer normalement.
Ouais j'ai du mettre le ralenti pour qu'on vois bien toutes les étapes tellement il est encore petit.
Ouais il y a une gauffrette à la fin.
Mais surtout...OUAIS JE VAIS LE SPAMMER TOUT FORT il deviendra badass as FUCK et je pourrai le tabasser sans pression dans des bangers de legende 👆🏾🔥🔥🔥 BRACE YOURSEL☻
Bath-time is my absolute favourite, as it allows me to unwind, relax and take stock of my incredible and powerful body.
I have been on a radical transformation this year; my body and mind have adjusted and changed significantly and I’ve been putting in so much effort and hard work to achieve my own personal goals. Even though I am stronger physically than I have ever been before (I can now deadlift 80kgs!) my body still remains soft, squishy and with a high body fat percentage. Is this okay? Absolutely.
Our worth is far greater than any number on a scale, any statistic, any percentage, any ‘advice’. We are so much more that just our physical form, however it is a radical and beautiful act to love your physical form regardless of its shape, size or genetic makeup.
12 2334 hours ago
I started doing hex bar deadlifts after listening to coach Ryan Flaherty @ryanjflaherty on the Tim Ferris show talk about how well this exercise correlates to sprint speed. I like doing them because they’re kind of like a squat-deadlift hybrid: pulling the weight on either side of your leg, as opposed to the front of the shins, puts a little less strain on your lower back and a little more on your legs. Give them a try if your gym has a hex bar! #deadlift#hexbardeadlift#strengthtraining#strengthandconditioning#weightlifting#stephankesting
25 2855 hours ago
My first experience at the @savageranch was amazing. I’m so happy to be a part of an upcoming project with such a strong message of self love and queer visibility. Looking forward to adding more positive and creative energy into the world. Follow @savageranch and support the artist residency fund this holiday season! —
I've always been an advocate of "the scale doesn't matter"
I wake up this morning and step my happy ass on to scale to read 174.2lbs. This is also after two days of rest and 1800+ calories. I beat myself up for about 30 minutes...Googled keto plateau and whatnot. Then I just looked at old photos of myself at the same weight last year and you know what....I look better "heavier" 🤗