Rounding off the week with this 👀👀 .
This right here was the pivotal moment on my fitness journey that I realised I finally changed my arms 🔥 my arms was always amongst other parts the specific part of my body I was ashamed of having 😔... reason being I hated wearing short t-shirts, basketball shirts blah blah blah !! .
I put my mind to changing that and when I was uploading one of my workout videos to my old Tumblr page I noticed this -- I had to screenshot the exact moment I'm curling that Bicep muscle 👀🔥👀 not only the bicep but my deltoids and my triceps are working overtime to lift the weight -- pretty sure I was doing to failure for this set and also a full blown arm workout (Arms like Thor I believe I called it 🤔)!! .
It's one of those moments I look back and think to myself wow even I amaze myself sometimes 😂😂, what does this show ?
DEDICATION // COMMITMENT // PASSION // DRIVE // DETERMINATION // CHANGE // CONSISTENCY // POSITIVITY the list goes on ❤️ .
If I can change then so can you no matter the goals you have set to gain ⚔️ .
Or you could do it with Marley -- through online coaching, workout routines, nutritional advice or one to one mentoring if your in Glasgow 🔥⚔️ if I'm passionate your passionate with me until the end the choice is yours 😇 .
You know where to find me 👀😊
Stay cool Instagram and remember with Marley we are all Odin's Children ⚔️👑 @odinstrengthandpower
With the right Trainer/Coach Staying in the Game becomes even easier:
I've been trained by the US NAVY as a Corpsmen to deliver health care services that include emergency care at practices, events, and games; and monitor injury rehabilitation to help athletes return safely to their their sport.
6 Injury Prevention Tips
1. Injury Surveillance
Trainers are often able to provide injury prevention screenings to detect underlying conditions as well as factors that may predispose athletes to overuse injuries.
I am trained by the US NAVY as a Corpsmen to deliver health care services that include emergency care at practices, events, and games; and monitor injury rehabilitation to help athletes return safely to their sports.
2.Develop a proper training plan.
This involves more than just strength and cardio. Young athletes should develop a training plan & should incorporate rest days. It is also recommended that the athletes complete stretching exercises before and after training to improve flexibility.
3. Young athletes, especially baseball pitchers, attempt to throw hundreds of pitches a week to prepare for the season. This often leads to arm fatigue, tendonitis, and other injuries.
4. Soccer players and runners tend to suffer from shin splints, a painful inflammation caused by excessive training or running in worn-out shoes.
5. REST & RECOVER!!
6. Plan Ahead
Proper nutrition helps young athletes fuel athletic performance and recover from training.
Top Sport Injuries
Knee injury: ACL tear
Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone.
Please excuse the beat up face of my Fitbit, it's been through so many races and countless gym sessions!! But let's talk about this for a minute... if you're putting in the time and effort to get to the #gym 🙋♀️, you NEED a ❤❤ monitor of some kind, it will help you tremendously with your workout. Being able to monitor your heart rate and ensure it's in fat burning mode or better and seeing how many calories you burn during your #workout and throughout the day is a game changer!! 💪💪 I can't go a day without mine!
Yesterday for breakfast I made eggs in a mug & it was sooooo good 😍 swipe to see how it started, & obvi the boomerang is how it turned out. So good, so quick, & soooo easy!! I know the semester is coming to a close, but it’s perfect for college kids running late in the morning before class, or even someone running late for work in the mornings! Try it out & let me know how it goes!
➡️130g egg whites (I have the southwestern flavored ones) & 10g organic baby spinach
1️⃣Measure out the egg whites into the mug/cup/bowl (whichever you prefer)
2️⃣Measure out the spinach & place it into the egg whites, stir so they’re covered in the egg whites
3️⃣Put in the microwave for 1 minute, stir, then put it back in the microwave for another minute
4️⃣Take out, put on seasoning, & enjoy!!
I’m not letting seasonal depression get to me this year 🙅🏼♀️ Keeping positive and keeping fit for the hibernation season❄️ It’s a wonderful feeling when you see body changes and start to feel more confident in your skin 😍
: لطفاً تا اخر بخوانید. 👇👇👇
با سلام و عرض ادب خدمت دوستان عزیزم, بند در این پست به همه سوالاتتان جواب خواهم داد.
1-شما مربی هستید؟!
خیر مربی نیستم, هنوز مدرک مربیگریم را دریافت نکردم.
2-چند سال است که بدنسازی میکنید؟!
6 سال و از سال 1391 شروع کردم.
3-آیا زیر نظر مربی کار میکنید؟!
بله, همیشه با مربی کار کرده ام.
4-چرا تمرینات هوازیتان زیاد است و چقدر مؤثر است؟!
به علت بالا بودن درصد چربی درحال حاضر بدنم, بله تمرینات هوازی در کاهش وزن و در کاهش درصد چربی بدن مؤثر میباشد.
5-چرا در طی سه سال بدنتان افت کرد؟!
به علت یک سری از مشکلات شخصی, با خوانواده به آمریکا مهاجرت کردیم و به دور از ورزش و فعاليت بودم...
6-آیا شما بدنتان نچرال است؟!
خیر بنده بدنم نچرال نیست و در 4 سال اخیر زیر نظر مربی استرویید و دارو استفاده کرده و میکنم.
7-هدفتان در سال آینده چیست؟!
آماده کردن بدنم برای مسابقه.
8-آیا مکمل و داروهای بدنسازی عوارض دارند؟!
مکمل ها به دو دسته مکمل های تغذیه ای و دارویی تقسیم می شوند که مانند هر ترکیب دیگری اگر بی رویه و نابجا مصرف شوند می توانند عوارض کوتاه مدت و یا بلند مدت خفیف و یا کشنده ای داشته باشند.
9-چگونه مربی خوب را از اشخاص مربی نما تشخص بدهیم؟!
تجربه و نظر شخصیه من این است که افراد مربی نما در اکثر مواقع این ویژگی ها را دارند.
(مربی اشتیاق زیادی دارد تا ورزشکار وزنه های سنگین تر را بلند کند / به عقاید و متد های ورزشی که به آنها باور دارند، توجهی نمی کنند و بدنبال متد هایی می روند تا مشتری بیشتری جذب کنند / زمان کافی برای تمرینات شخصی خود نمی گذارند / به جای اینکه به نیاز شاگرد توجه کنند، برنامه های پیچیده را تنظیم می کنند تا بگویند: خیلی سرشان می شود / داشتن تکبر و تحقیر بدنسازان خوش هیکل در باشگاه / خیلی علمی صحبت می کنند / پدر ورزشکار را در باشگاه در می آورند / ظاهر مربی افتضاح است / از اشتراک دانش خود سر باز می زنند و... )
A proper warm up is essential in preventing injuries but also helps you have a really solid workout. I always bring a baggy sweatshirt or hoodie to the gym with me and then I do a few warm up sets of whatever I’m doing that day. For a proper warm up, you want to use very light weights and do a lot of reps, anywhere from 15-30 reps. You’ll start to get hot but that heat actually increases blood flow so it’s essential for getting that pump early on in your workout.
When you step foot into the gym or walk into your kitchen, do you have a plan to get the results you want? It always amazes me how many people actively put in the hours necessary to achieve great results, but are simply underprepared. Having the right approach to your training and diet are key so that the time you do spend in the gym or in the kitchen are to an effective end. Don’t be afraid to ask for help because that just shows your willingness to grow as a person and accept responsibility for your future
One of my favorite sayings that I believe in so much is “you’re either busy growing or busy dying.” Basically, you’re either growing each day or you’re getting worse each day, and that outcome is completely dependent on the decisions you make each day. Do you make it to the gym? Do you choose the healthy option? Do you choose the water bottle? Do you choose the book instead of the TV remote? These small choices each day seem meaningless but are actually what make all the difference in the long run. Make it a mission to make the right decisions each day no matter how small💪🏼
For the days you don’t feel like putting one foot in front of the other, where do you go for motivation? We all have something or someone we can turn to for when we need motivation to keep pushing our limits. For me, listening to a motivational speech or reading famous quotes from those before us always fire me up no matter how I was feeling moments ago. Uncover what motivates you in the snap of a finger and use to it to keep pushing💪🏼
Rest days or days off from the gym are necessary for long-term gym attendance. If used properly, a day or two away from the gym can actually help your results more than even going to the gym. Rest days allow your body and nervous system to recover and gives your mind a break to start fresh again at full intensity. I don’t advocate for “Lazy Days” where you take a day off because you don’t feel like going to the gym, but taking rest days after several days or weeks of training are essential for long-term stability and growth💪🏼
The muscle you’re training needs to be working throughout the entire range of the exercise. This means you feel the muscle working every second you’re working out. It sounds trivial but much harder to do and makes the world of a difference. What I always do on exercises that are new or ones I don’t feel as well is feel the muscle working with my other arm and make sure it’s working the muscle how I want it to. Simply putting my hand there, I can feel how my muscle is being worked so I can make changes if need be
Right now I’ve adjusted my diet and training to support as much muscle growth as possible. I know some people take a “If it fits your macros” approach to bulking, and although it has its place for cheat meals, I think it’s a failing strategy for a long-term successful bulk. I always advocate for clean, organic food. If you want to look and feel your best, you need to be eating the best quality food you can as often as you can. I know from personal experience when my diet is consistent and healthy I have the best results and best workouts!
It sounds simple but can’t be ignored. Just like with anything, the more your focus is spread out, the worse quality you’ll have for whatever you’re doing. The same goes for your workouts... leave your snapchats, texts, calls and stresses of the day behind you and focus 100% on the workout in front of you💪🏼
My favorite way to unwind after an intense workout session... Always nice to give yourself a little reward for good behavior. If you’ve been putting in that work, make sure to reward yourself for being disciplined💪🏼