DC Therapy are located inside of our Oscar Traynor facility. They offer Physical Therapy, Dry Needling, Deep Tissue & Sports Massage. We love to look after our customers by recommending the best in the business and at a discounted price. DC Therapy want to give all MAMF members a 10% discount on there treatments. Just contact them through Facebook and quote MAMFAM. Get back to your best self faster.
Big shout out to our friend Dave Chew for being super consistent with his workouts (which he says has been tricky in the past) & becoming a leaner, stronger, healthier version of himself! 💪🏻
Way to go Dave!!! .
If you’re ready to make some changes with your fitness and nutrition we’d love to help! Send us a message or check out our Link in Bio! 😁
Just finished up a push session and taking + uploading this picture as my post-workout meal is sizzling away on the pan (whilst listening to some tunes)🍗
So basically someone needs to put me in touch with whoever said men can’t multitask because we need to talk 🙂😂
Cheers to the weekend 🔥 #flexfriday
30 lbs 30 weeks.... I often here people complaining they cant eat enough protein or cant afford to eat enough protein! Here im drinking a litre of avonmore protein milk with 2 scoops of ON whey... this one 'meal' costs ~€3.50 and has 96 grams of protein (40g casein 46g whey). For most of the population thats over half of your protein for the day in one easy to consume meal thats ideal post workout too!
Deload week complete😁 a deload week is so necessary but I hate doing it because it’s just boring so I use it as a chance to really dial my form in and tweak technique & cues to make sure it translates back to my working sets.
Ass to grass squat? Bar to the chest? Db’s to the chest?
I think it’s a very generalized approach.
What’s the goal of the exercise? Can the client maintain stability as they go lower?if the goal is to build muscle how efficient are they at contracting? is just some of the questions I’d ask. There is no one size fits all IMO.
Saying a beginner, an experienced bodybuilder and a powerlifter should all hit the same depth on any exercise is a very generalized approach.
Me personally, I can maintain tension on my chest in this range could maybe go a little lower but if I go all the way down my anterior deltoid will dominate the movement and the next day my shoulders won’t feel too good.
I can push out 35’s for reps on this going all the way down but my triceps and anterior deltoid will take over.
Try these cues and next time you bench tell me you don’t feel your chest swell up
*lock the shoulders back into bench hard
*brace core and drive heels through ground
*initiate with the chest if the goal is to build the chest. Lower the weight down to were you feel like you can tense the pec. You could test your active range before but won’t go into that today.
*think of driving the elbows into the midline or the bicep into the pec
*when lowering think of elbows wide *Don’t be afraid to keep checking that them shoulder blades are proper locked in at the bottom of the movement.
Remember for strength the goal is to move the weight from A to B doesn’t matter how you do it.
For muscle growth your aim is to lift the heaviest weight possible whilst maintaining tension. Lately I see people moving weight at zero miles per hour looking for a hundred percent perfection and barely moving any weight I believe there is a happy medium.
Very open to hear other trainers views on this 😊
Yoga with Cats was amazing, thank you to everyone that came to hang out with me and my 36 feline friends at The Cat Lounge this evening. The cats were so welcoming!! They were super curious and friendly, the whole experience was amazing- so warm and fuzzy. We will definitely be doing more Cat-tacular and Cat-tastic classes in the coming weeks! This evening's class sold out over night, So keep a keen, cat-eye out to book your place and miss out on missing out 😻
Motivation is always a tricky topic. It’s not as simple and straightforward as we’d like to think. Keep reading on for my thoughts on getting and staying motivated and I hope it helps you in some small way. ————————————————————————
What motivates you? What got you started in the gym? Who are you doing it for? What’re your goals? Where do you want to be in a year? How’re you getting there? Why? These are all crucial questions for determining the source of your motivation engine. If you can answer all those questions then you’ll basically be in a very good place to keep chugging along toward your goals. Don’t look to outside sources for motivation, inspiration yes but motivation should come from within you. If you’re not motivated enough for you, nothing else will come close. ————————————————————————
I find results are the best drivers of motivation personally. Nothing gets me fired up and ready to tackle another day than results. Knowing what I’m doing is working and all I need is patience and consistency. @syattfitness puts it best by saying “good action consistently is better than perfect action inconsistently” this couldn’t be more true in many many areas, fitness included. ————————————————————————
My advice is ditch the fads be it fad diets, supplements etc. Base your diet on fundamentals. Make sure you’re in a large enough caloric deficit with proper macros. Stop training for the pump or to feel the burn and actually train in a proper rep range. Have a set goal in mind. Do research to find out what works and what makes for a complete waste of time. Don’t be afraid to take a break. There is no magic pill or anything to help you reach your goals. You have to do it with consistency, patience and knowledge. With any of these missing you’ll struggle, trust me I’ve been there. Nothing demotivates more than doing something that doesn’t work and not understanding why. ———————————————————————
Thank you for reading. I hope I’ve been of some help. Don’t hesitate to get in touch for my training/nutrition services or with any questions🙏🙏
Repost from one of my favourite pages @pheasyque check his page out for a ton of information on form and technique. Really informative and extremely helpful!
————————————————————————This is one of my favourite tips because it prevents the knees caving in. I see so many people squat with the knees caving inward and it really is detrimental to long term joint health. Remember people, don’t ego lift. Your well-being and safety is much more valuable than your ego.
Kettlebells can be used to perform many types of exercises including squats, swings and lunge. The kettlebell is both used to improve cardio endurance and increase strength. They are a great addition to a gym while also being a great multi-functional piece to have for home workouts. Shop online - click the link in our bio!