People aspire to be this skinny. That’s fair. Because the media is always telling us we’re an obese country. That we need to be on these fad diets. BUT I was eating 800-1000 CALORIES to be this skinny. I was training so hard but not fueling my body. I was getting run down. If i ate something bad or not in my plan I would be so bloated and thought I was fat. I thought the only way to look skinny was not too eat. And it’s so easy to think that.
But your body needs food. Carbs, fat and protein. Meal replacement shakes DON’T WORK. Keto is good for a while. Nourish your body and soul with good wholesome food. Moderate your treat intake. CUT sugar out and do some moderate exercise (or intense if you love that) and you will see results. Not straight away, but in time. It will make a different LONG TERM. Most importantly, LOVE YOUR BODY.
It doesn’t always rain in west Texas but when it does it’s good! This is the first job I did after resigning from the fire department. We did this job back when it first started raining in September. We included a dry creek bed to catch all the runoff from the front part of the roof. It has served its purpose in the month and a half it has been there. It’s always a pleasure working with customers like this! #drycreekbed#xeriscape#tiftuf#fulltimehustle#rainydays
I don’t see lifts as just lifts. Or just a body part worked. I see a lift as a unit of movement. As a system, working individual links in the chain to improve the whole.
Let me explain.
The front squat (4x8 today using dem CrossFit weights 😂😉):
I’m not working just a squat.
I’m working a pattern of movement (squatting/hip hinge). I’m also working individual links in that chain (ie shoulders, abs, glutes, erectors, chest, quads, hamstrings, etc etc etc.). The SLDL, video #2 , movement: hip hinge. Links: hamstrings, glutes, erectors. But did you know, if done right, your lats are going to be on fire, rear delts will be poppin, because you’re using these to enhance the total lift.
One more, the front plate raise. Did you know you have a triangular shaped stabilizer muscle in your low back called the multifidus (say it how you want 😉😂)? If you focus on just swinging the weight up for shoulder work, you’re missing out on very effective “core” work. If all done right, you’ll get a great shoulder lift and work other links in the chain!
Strong links = strong chain.
Now I’m not saying do weird ass shit. What I’m saying is: make the most of what you’re doing. No one ever got jacked/shredded/fit AF by giving no fucks. Remember that. Give a fuck about your training! *************************************************** •Front squats 4x8. I tend not to super set squats, deads or bench press, fyi). •SLDL 4x12 (SS w/ lateral raises 4x12). •Pull Ups 4x5 + negative (SS w/BB shoulder press 4x12). •Bulgarian split squats, form needs work, 4x8 ea (SS w/ front plate raise 4x15)
Included some anti rotation work and an specific work at the end with some foam rolling today.
Check this out:
True Hip Flexor Stretch - “the true hip flexor stretch as I want you to truly work on stretching the hip flexor and not just torque your body into hip and lumbar extension. It’s very easy for the body to take the path of least resistance when stretching. People with tight hip flexors and poor hip extension often just end up compensating and either hyperextend their low back or stress the anterior capsule of the hip joint.” - Mike Reinold. .
Wanna work on that peak?! Try these out, alternate use and position of preacher curls. Keep that body tight to the pad and move the whole motion. Shortened muscle length makes you overload faster. And try to pause at top!!! #work#hard#strength#fitness#muscleknowledge#doitright
Day 16 of #rehabmonth
Safety is the most important factor for both you and your horse!
If it is impractical for you to complete something on your rehab plan then contact your veterinary surgeon or RAMP registered equine physiotherapist and discuss some adaptations. Do not try to soldier through something that is unsafe. But always discuss any changes or alternatives with your team.
Also If the conditions are dangerous but today is the day you are due to get back on board remember.... it won't hurt to wait another day!
Thanks @todddickerson for sharing this! Just had this convo with my team and how important it is to build a company as oppose to close a few contracts here and there. Making some money from a business isn’t the same as building a business. .
That’s why I’ve been moving slowly and carefully. Learning from early failures and now taking precautions - learning from amazing coaches, spending a lot of time following the foot prints of those who have done it and done it the right way!
“School administrators consider the likelihood of a shooting real enough that some districts are buying active-shooter insurance. Schools use it in hopes of avoiding litigation and offsetting costs for counseling services, crisis management and added security after an attack.” -WSJ | Active assailant training is crucial within our modern day education system and can help minimize the legal effects of an act of domestic terrorism within the school system. See nccsafe.org for more information & resources on training. You can also read the whole WSJ article, link in bio.
It breaks my heart to see how many broken people we have walking around. It breaks my heart further to see these broken people in relationships, that are toxic. Broken people end up in toxic relationships because they begin to believe they cannot be loved. When you , as person feel this way, it diminishes your self-worth and you settle for what you think is good for you.
My one motto in life is, if you cant find a good person be one. If we all did this imagine how many more good people we would have.
The little "you look good today" or a simple smile can make all the difference.
So go out there and make someones day.
Put in a little bicep and chest work, recently. Last set of my modified hammer curls, going fairly heavy (for me) at 50lbs, and cheated a little on the last few reps, which is fine... provided you aren’t doing that through the whole movement. Then onto some bench where the weight is relatively light, but here Im@focusing on pacing and form. Not the pauses at the beginning and end. I like pausing in the last rep and really focusing in the mind muscle connection, time under tension and my form. The weight used is merely a byproduct. Back to basics. Master simple movements, and make each rep count! #fitover50#fitness#motivation#work#weightlifter#letsWORK#hardcore#form#pr#fitfam#fitlife#doitright#StarksIronParadise
💪🏻WORKOUT OF THE WEEK:
This is one of my favourite mass building workouts for the upper body. Below are the 8 exercises and my favourite tip for each one. You can hit this same workout a few times a weeks for even better results. This is why I like full body workouts. Enjoy 😊
SEATED SHOULDER PRESS - 3 SETS 12 REPS
✅Don’t lock out elbows at the top and rest there, come right back down and keep constant tension on the shoulder
INCLINE SUPPORTED BACK ROW - 3 SETS 12 REPS
✅Pull the weight back with your elbows and squeeze hard at the top to get extra tension in the back
INCLINE PRESS - 3 SETS 12 REPS
✅Pull the shoulders back hard into the bench and push while maintaining shoulders on bench
UNDERHAND GRIP LAT PULLDOWN - 3 SETS 12 REPS
✅Drive the chest up and out and pull the weight down with your elbows leading the way
CABLE CROSS OVER - 3 SETS 15 REPS
✅Pull the shoulders back and lock the shoulder blades together. Instead of pulling fast and hard at first, eliminate momentum by pulling slow at first to engage the pec then pull faster once pec is engaged. If you want your chest to grow, use your chest not your shoulder 😜
SHORT LEVER SHOULDER ABDUCTION - 3 SETS 12 REPS
✅Lead the weight up with your elbow not your wrist. At the top of the movement your wrist and elbow should be shoulder height
INCLINE BICEP CURL - 3 SETS 12 REPS
✅Lock shoulders on bench and keep elbows back till you reach the top then allow your elbows to come forward slightly to get maximal shortening of bicep
TRICEP PULLDOWN - 3 SETS 12 REPS
✅Lock shoulders back and maintain neutral wrists. Lean in and move hips back slightly so you can fully extend elbows at the bottom without hitting your legs
Did you know? We are committed to offering a good work/life balance to our employees and have been able to attract talented dessert chefs from as far away as Japan and South Africa by offering fine dining-level experiences, 401(k), profit-sharing, seven and a half hours work shifts, giving everyone two days off per week and shutting down Sundays and holidays. Check out the recent shout out in Food & Wine on this topic and read what other restrateurs are doing to support their employees. #worklifebalance#work#doitright#profitsharing#401k#supportyouremployees#stl#stlouis#foodandwine#nrbakery (link in bio)
Adventureland, USA! The PNW has so many rediculously awesome places to explore that I don't think I'll ever run out of new interesting places to adventure. That's one of the core reasons I love this place so much. With each new season comes a whole different outlook and approach to the area. Once the snow falls its all over, and a completely new game emerges. I am oh so ready to shred the mountains...pray for snow! 📸: @vivvugaga