Eric making some awesome progress! Abs are starting to show, V "dorito" developing in the back. And love handles coming in. As with most guys the midsection is the last to go. Legs are lean and strong though! We do a lot of high intensity weight lifting. Speed, agility, strength, power and coordination are exponentially improved over when we met! Keep it up Eric!
Doing some work on a painful IT Band. Working from the hamstring and quad side to create sheer and break up fascia to improve glide of tendon over muscle. We started with the bar and moved into some soft tissue work with the blade. At the end you can see I am hooking the IT band with the accu-ball on the @myofascial_releaser to floss and further break up the adhesed tissue. Working up towards the glute will help relieve pressure to the band and alleviate pain. .
This is a favorite of mine for adding in on leg day to kill the quads.
Leg Extensions 3x10 *10 sec rest between sets then immediately super set with
Walking Lunges x30-40 steps
Repeat 2 rounds
Killer Hamstring ripper I picked up off my brother from another mother Kepa @build_with_integrity
Be careful with this one!
Let me just say, there are exercises I consider meat and potato lifts that will get you where you want to go. Things like a squat or a bench or a shoulder press. Then there are dessert exercises which are NOT necessary but may just be fun or a personal preference. This one I consider like an ice cream exercise. It's fun to do and watch but it's also more risk prone and not something I would recommend for someone looking to get in shape. Keep this in mind when watching fitness instagrammers doing all their fancy routines. At the end of the day there's a HANDFUL of basic movements (you already know) that will get you a beautiful/shredded/symmetrical physique.
The boring reality is that you just need to commit to doing them week in and week out for years. There's no fancy secret exercise you are missing. Just put your head down, get to work and fall in love with the process ;)
Are your biceps lagging? I will explain the 2 biggest issues I see when training clients on biceps.
1- Not opening arm up to full extension! Take a video watch yourself in slow mo. You're probably guilty of it too. You are missing a huge amount of growth if you don't do this on full reps. (partial reps like 21's have a different purpose). I am speaking in general. Notice how my tricep actually engages to open my arm all the way up and put that intense stretch on my bicep. It should turn into a nasty burn by the end. This will pay dividends in time.
2- Swinging your elbow forward in space as you contract your bicep. This is a bicep workout. Swinging will transfer energy into the anterior (front) deltoid (shoulder). It is one of the many ways you "leak" your focused energy elsewhere. If you can't do the movement without too much swinging, lighten the weight over and over again until you can. I don't care if it's 1 pound. Baby steps. For those more advanced, when you get into dropsets and know what you're doing a little controlled swinging can help you squeeze out a few more reps. However this is when you're taking the muscle to failure. Not recommended for beginners.
Have fun and never give up! You will get there!
Stretching is Amazing!
Increasing flexibility with daily stretching will lead to better posture. It allows the muscles to be strengthened and lengthened which encourages proper alignment.
Stretching also prevents injury. Movement becomes easier and more fluid like when muscles are warmed up and stretched out.
Stretching increases blood supply to our muscle therefore increasing nutrient supply to our muscles too! This in turn reduces muscle soreness. .
It’s easy to add stretching into your life. All you need to do is start with 15min a day. Do it with your kids (& teach them some great habits too!), while you’re watching TV or a movie, in bed when you’re winding down or after your workout!
My favorite way to end Chest day with my workout partner is with a PUSHUP CONTEST! Anyone ever do this? It's a great way to squeeze out everything you've got and add a little competitive edge when you've got a partner. Who's gonna try this?!
Btw my partner Ever is 49!! Age is no excuse! And he smashes me on the sit-up contest!!
This is what #builtbyintention is all about. Treating recovery just as important as training. This is a blading technique similar to Grastons or the ancient Gua Sha.
Eric has some clicking and "crunchy" areas in his shoulder. When a muscle becomes tight and immobile, it can "stick" (adhesion) to the skin (fascia). When injured, excessive scar tissue can build up and keep an area from moving well. This is excess collagen buildup. The dull blade tool helps break up this thick tissue to be reabsorbed by the body. It helps leave you with more supple, freely moving skin. Which means better movement, which can mean less pain.
In addition, creating this redness called 'petechiae' creates local inflammation. This is the bodies healing response which helps flush fresh blood to the area as well as regenerative growth factors. Not everyone agrees the petechiae is necessary to illicit effect. However
I am a believer in the bodies inflammation response to heal, so we bring up the redness as he is okay with it. 👍🏼
Hi everyone! I’m Felicia and I’m the other half of the team at @builtbyintention I’ve been active my whole life. In high school I did wrestling and swimming. I began weightlifting 4-5 days/wk to help me get stronger for wrestling. Since then I’ve gone on to do road biking, half marathons, Crossfit, bikini competitions and yoga! I have a holistic approach to nutrition and lifestyle. I don’t give out meal plans but rather help you understand your body on a deeper level. As someone who has struggled with metabolic damage from improper dieting, food intolerances, constant bloating and giving into fad diets, I’ve been there, I’ve done it all. “Eat less, workout more” is no way to live. You can have it all. Through exercise, a sustainable diet and positive lifestyle changes, anything is within reach.
Nice little Dropset from Back/Chest day. This was 115#➡️70#➡️50#. Build up as much tension in the muscle as possible without letting it "leak" out by wiggling or readjusting. If you want the shreds, use control and eliminate any millimeter of motion with momentum. Don't let gravity pull you down, use your "muscle brakes" and slowly let off. .
While I do this row, I am not the least bit concerned about whether my elbows straighten fully or not. I'm concerned about getting my scapulas to full protraction (full stretch away from spine) and retraction (tight squeeze toward the spine). Visualize a rubber band getting stretched to full length, and slowly rebounding back to normal length. On the squeeze, visualize a can on your spine you are trying to crush with your back muscles. .
Seems like a long explanation for a simple movement. But the magic happens on the small nuances. This is what "Built by Intention" is all about. Nothing overlooked. No stone left Unturned.
BULLETPROOF SHOULDERS ⬇️⬇️
Flashback: 2 torn rotator cuffs and bone spurs in my left shoulder. Right shoulder was a grade 3 AC Separation snowboard racing (Yes I won, kind of).
I couldn't hold a bodyweight plank for over a year. Trial and error (and smart people) brought me to some awesome shoulder mobility drills. With time and patience I was able to make a full recovery with ZERO SURGERIES. .
1- Y's/T's/Swim: 3 sets of 10 each. You can also do these with chest on a yoga ball if you don't have the range of motion.
2- Scapular Retraction: Straight elbows. This one's tricky. Scapula slide toward and away from the spine. Like the cat/cow yoga pose. 3x10
3- Rotating Plank Ceiling Touches. 3x10. Can also do from knees. Slow and controlled.
4- Curl 2 Press: aka Clean & Jerk. Lightweight and controlled. Can use dumbbells or barbell. 3x10
This whole warmup should take about 10 minutes. Hit it before an upper body day and with time pain should decrease and stability should improve!
I walked up to the Spartan booth after it closed shop. I was really drawn the the ninja course and I've always wanted to try one. My inner child was ready to just jump in there and bounce around as long as I can til they kick me out. But then he said they have a burpee contest. Winner gets a free race. I asked again just to clarify.. "You mean if I do 33 burpees in 1 min I can win a race?" Yes he said. Okay start the clock! Then 1 min later I can was gifted a Spartan race paid for! What an incredible day! And that was only part of it! Man I'm so glad I make my clients do burpees. I never make them do more than I am willing to do. I will grind and sweat it out and cuss and let my eyes tear because I had such an incredible life changing set right by your side!! I had a goal of journaling consistently and my sacrifice if I missed was to do 100 burpees the next day. I learned fast and efficient form through that. It always sucked when my shoulder was achy but I still did them. It's good to let yourself suffer, it will harden you up. And keep your mind in check. And it has paid off yayayay!
My fav cutoff by @crookedbeaches
They are lightweight and really show your cuts and they don't shrink!!
Y'all &T's are one of my favorite shoulder Mobility drills! Start by making a T with arms straight out. Move arms up and down without pausing or using momentum at a controlled rate for 10 reps. Switch to a Y like the YMCA dance, and rep it out for 10. Last one is ahead to hip motion from Superman to hip level. 10 reps on this back and forth. That is one round. I'll typically do 3 rounds of this to warm up the shoulders on an upper body day. If you have pain in an overhead position, DONT go do a weighted overhead lift. That's when we run into problems. Work on your range of motion (ROM) with drills like this and you will be able to do more with your weight lifting. These are extremely helpful for strengthening posture, balancing rear shoulders with all the bench pressing, and increasing rom for movements like Snatch or Push Press or even military press. We spend so much time with our arms cramped up in front of us... you will be shocked how much better this will make you feel! Try it for a month!
Here's an idea, instead of doing a 5 by 15 set for exercise. Why not do 5 x 10 + 5.? What I mean by that is train for strength for the first section hitting a heavy set of 10 but then drop weight slightly and squeeze out another solid 5. That way you get the strength benefit from the heavy 10 but also endurance benefit because you are hitting High rep range. On top of that you are carving out the muscle even deeper with the more time under tension! I practice what I preach!!
Contrary to popular belief I DO have non gym clothes. (I still wear fivefingers in a suit though 😂😂🤦) I'm the type of guy that will get along with a prince or a pauper. I'm just in the gym 6-7 days a week. I probably average 6.5. My current Routine is 2x week yoga, 2x week jiu jitsu, 4x week Lifting. And lifting schedule is: Legs, Chest/Tri's, Back/Bi's, Shoulders/Calves. Calories are spread out through 3 meals hitting 3-3.5k cal/day. My body is in constant sore mode but I know I will get stronger and adapt! After a while you learn to just trust the process.
This is my bio I've been messing with for our new gym.
"Aloha everyone! I'm Brandon and I've had a dedicated passion for fitness and health for over 13 years. I am a huge believer in DOING. I've competed in physique shows, Olympic Lifting, running and CrossFit. I've also trained in yoga, bodybuilding, cycling, MMA and some other extreme sports. I've experimented with every popular diet protocol you can think of. Enough people read articles and share other people's opinions. I like to speak from experience. I bring all my knowledge to the table to create a unique hybrid program including the best of everything I've learned to help you LOOK better, MOVE better, and FEEL better! I run "Built by Intention" with my soon-to-be wife and Co-trainer extraordinaire Felicia Kulda."
If there's something inside you that you are passionate about doing. You need to let it out. The world needs to experience what you have to offer. Life is dull and only half lit when you aren't pursuing what makes you nervous and exhilarated and happy! It's scary to start pursuing what it is you love. That's normal. It just takes consistent forward steps. Shoot for progression, NOT perfection. Small steady steps done over a long period of time. You want to be successful at anything? Engage yourself in the process and be here showing up a year from now. That'll do it. Most people start out in life vibrant, happy and empathetic and slowly lose it year over year in such small ways they don't even notice until they are bitter, only a hollow shell of their full potential. You see, when we let ourselves down in one area, we can allow space for ourselves to do it again and again. Even every unfinished task or mess sitting around is draining your energy. Start with a list of unfinished things, and commit to taking on one per week. In less time than you might think these expired agreements will loosen their reign over you and your soul will feel lighter. And meditate ;)
Rocking the @lululemon city jogger. 📸: @_wilsonchung