Always remember Instagram is a highlight reel
After being on the move for weeks surrounded by people travelling the world this really solidified things for me
As an example right now i am sleeping on an airport floor in Hong Kong eating some fucked up noodle bowl freezing cold. But look a nice sunset picture!!!! •
Some days I crushed workouts, surfed the ocean and ate like a god and other days I woke up 3 times in the middle of the night to shit because my bowl of Pho had a little something in it my digestive tract didn’t like.
My point is simple it’s great to post beautiful and amazing things but always remember you are looking at someone’s highlight reel you are not looking at their moment to moment reality
Don’t use Instagram or any other app as a measuring stick for your life; we all have ups and downs moments where we feel untouchable and moments where we feel weak and uneasy, it’s part of being Human.
The crazy ride is what makes it all worth living ❤️ keep making amazing memories and enjoying beautiful moments but also feel and enjoy the uncomfortable and down right shitty moments because it’s all part of the process 🌊
It was a pretty full house on Tuesday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Another foundations of strength class in the books. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The improvements I have seen in all my regulars who keep coming every week is amazing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I honestly never thought this was something I would be interested in doing. But coaching this awesome group of people is the highlight of my week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I always leave class inspired for the next one.
If you want more information about the class or want to come try one out for free let me know in the comments and I will set you up.
Strength is never a weakness.
A lot of times when I go for a jog with someone, there’s this point where I’m not even aware I’m jogging anymore. Your brain interlinks with the other person and it is, for whatever reason, easier to talk about virtually anything. It’s as much mental therapy as it is physical. Give it a try sometime. @tjmurph88 @knbrap_301 #run#uarunning#keephammering#ulcerativecolitis#humira#onnit#sunsetrun
OMFG y’all!!!! I won the best Christmas gift ever!!!!!!!! I get to do @leo__savage Steel Mace Flow Cert FOR FREE! Ahhhhhh (insert sound of preteen girl front row at there favorite boy band) lack of funds was the only thing holding me back, no longer!
Thank you @strongcoffeecompany y’all made my Christmas 🎄⚔️ Next stop, the holy mace cert trinity. #onnit#mrmaceman#steelmaceflow
@leo__savage that’s what the fuck the deal is. 💣 .
If you dont know @strongcoffeecompany is the shit. For awhile now I’ve been taking l-theanine with my coffee as a nootropic hack. Well guess what Strong Coffee comes with it already mixed in! As well as collegian and MCT! Get you some!!!
FST- Arm Lines
Many people experience pain in their wrists, elbows and shoulders due to certain work requirements or compensations over time. On top of that, people often have the best intentions of working out hard on a daily basis, not realizing that what they are doing could be adding to this discomfort.
What can we do!? First, bring more attention to your posture and daily habits throughout your day! Notice how you sit, stand, use your phone, drive and lift weights. More awareness will always help you when making adjustments. Second, make it a priority to add in a daily Durability practice. This just means that you take little movement breaks that can bring some life back to your joints and tissues. Third, find a self-care practice such as Fascial Stretch Therapy that can bring you relief and increased ROM in just 1-3 sessions!
In the video above I am working with @kimmy_tkstretching during our 1 hour full-body session. Interested in learning more? Comment below or send me a DM!
You want try try something humbling?
Single Leg BB Deadlift with your back foot supported.
1.) 10 Back Rack Lunge 245#
10 SLDL/Leg 95#
*Rest 2 Min
2.) 20 Min AMRAP
5 Strict Pull Ups
10 Push Ups
15 Air Squats
*Throw on 20# Vest
Phase SiX Durability Flow
“Being able to open your movement library is one of the greatest gifts you can give yourself!” - @cristian_thedurableathlete —
Give this durability flow a try during your next workout:
▪️5-10 Reps each side
▪️Rest as needed
Our next episode of Phase SiX Unites which features Cristian premiers on the 16th of December over on our YouTube Channel.
Click the link in bio to subscribe
Make sure to head over to @cristian_thedurableathlete page to find out how to more about Cristian, durability & how incorporate more movement into your daily routine.
@onnit 35lb Steel Club Front Press.
This was used as my horizontal press focus for the day. This variation is unmatched as it builds greater joint stability through increased muscle fiber recruitment. Give it a try and let me know how you do!
I did it!!! 11 months of gymnastics strength training and this been one of the many rewards. 1 ring MUSCLE UP!!!! My technique is far from perfect, but two weeks I couldn’t even hold a false grip...
Life changing way of exercising, after 15 years of free weight training and countless back and neck injuries, jump forward 11 months and not a single injury. The best gains I’ve ever had, the most strength and flexibility I’ve ever had, and all from the comfort of my home. Oh and the rings cost me less than one week at F45 🤘🏼🤘🏼🤘🏼. #gymnastics#strength#body#fitness#training#film#movie#actor
Building a Resisilient Back
Our backs are one of our most important body parts as it's a major junction for the hips, neck, shoulders and chest and gives support to our core, legs and spine. Just the simple fact of us being human, always working in front of us sometimes with poor posture hunching over, places a greater need to strengthen the back to balance that out to keep a strong posture. Good posture will keep our shoulders, hips, legs and core supported to stay and remain injury free. ◾
Here are a number of variations you can incorporate into your our training. (Swipe to see other exercises) They utilize different reps, weights, tempos, tools (let's not forget bands, landmines, and the almighty pull up bar as well), grips, angles of pull, and different levels of INTERmuscular coordination. ◾
Remember, variation is the spice of life. This keeps the training stimulus from getting stale, avoids overuse injuries, and increases our movement variability through which helps us prevent injuries!
Follow Onnit Sports Performance Coach Joshua Orenstein @joshua.onnitsports for more strength and conditioning knowledge. Message for questions and inquiries.
One of my favorite ankle mobility moves 👊🏽💪🏽🔥
-90 seconds alternating sides
Get my online Primal Kettlebell Course now at EricLeija.com for more of my go to mobility warm ups and decompression cool downs. Link in my bio!
I love a good EMOM
THIS IS A 20 MINUTE LAPSE AND IT CHANGES SPEED BASED OFF OF MOVEMENT, SO THE TEACHING AND ROUND TIME IS HARD TO DEPICT.
30 kinute EMOM
-20 Med Ball Squat Toss
-20 KB Chest Swing(Russian)
-20 Med Ball Slam
-20 KB Push Press
-20 Med Ball Get Up
-20 Bent Over Row
Doesn't have to be complicated! Notice before the end of the vid I stop and spend time with all my athletes in class.. Come take a class with me @onnitgymatx
When I think of the first word that comes to mind when describing myofasical stretches and/or ELDOAs, I’d have to say, “precise”. The goal of myofasical stretching is to normalize the length and function of the fascial chain. It does so by putting into tension fascia (connective tissue surrounding muscles) that extend throughout the body in a targeted manner. When combined with ELDOAs (specific postural stretches designed to increase the space in a particular joint) the results have been far greater than I could have imagined when I first started using them for rehab purposes back in 2015.
These techniques (taught by Dr. Guy Voyer) have been a powerful addition to my toolbox in recent years. Typically I’ll incorporate myofasical stretches just prior to ELDOAs immediately after training (when the tissues are warm), in the sauna, and/or before bed. They don’t take long, however consistency is key.
What can one expect from adding myofasical stretching into their training plan? -Improved posture
- Quality of tissue
- Increased range of motion
- Reduced inflammation
- and more... It’s certainly a worthy addition to any strength and conditioning program focused on longevity.
Shoutout @onnit and my man @kingsbu!
Almost finished with @primal.swoledier @onnit online kettlebell coarse and I’ve been loving it!💥💥💥 This is a bit from a complex in the coarse...I had to adapt a little because I only have one 8kg kettlebell currently. Still working on my form but I’ve been loving these explosive workouts, full of lots of muscle building AND cardio😄💪
So this just happened!!! A great day in history. The re-legalization of hemp and federal recognition of a plant that will save our planet, economy and lives.
With a push from Senate Majority Leader Mitch McConnell, Congress just voted to legalize hemp.
Hemp is derived from the cannabis plant, but it doesn’t get you high. Instead, it’s typically used for its fiber to make all kinds of products — food, paper, cardboard, carpets, clothes, rope, and more. But hemp production and sales have historically been banned under federal drug laws that also prohibit marijuana. (You might see some hemp products in some places in the US, but those usually come from technically illegal sources, outside the country, or places that got narrow exceptions under recent pilot programs.) The bill passed by Congress won’t legalize pot for recreational or medical uses; it only deals with hemp.
McConnell (R-KY), along with Sens. Rand Paul (R-KY), Jeff Merkley (D-OR), and Ron Wyden (D-OR), introduced the bill earlier this year. It was wrapped into the broader farm bill, which mostly deals with agriculture subsidies and food assistance programs, and passed with that legislation. President Donald Trump is expected to sign the bill into law.
For McConnell, the hope is to make hemp a new source of jobs for his home state: He said earlier this year that he hopes hemp “can become sometime in the future what tobacco was in Kentucky’s past.” As Don Sergent reported for Kentucky news outlets, some farmers in the state are similarly hoping that hemp can make up for the losses they’re now seeing in tobacco as the nation has realized the health risks posed by cigarettes. As it stands, farmers face several barriers to growing hemp due to federal prohibition — including restricted access to banking, water rights, and crop insurance. The bill removes these restrictions, putting the US Department of Agriculture and state agencies in charge of regulations. Source: Vox
🥋Time to suit up and kick ass! Ok well maybe not actually go kick ass but at least you can look cool in these @onnit round two Street fighter shirts. Go check out the link in my bio to get your kick-ass shirt! #onnit#streetfighter#shirts
720° 2 hand ring pull ups are where it's at 🤔
I was finishing off an olympic rings sesh with the usual 1 arm hang into 2 hand pull up combo. I noticed that this time the ring strap was getting twisted a lot more than usual, as I was more aggressive with my rep speed. I wasn't allowing the strap to unwind itself inbetween reps, so at a certain point when I did allow it to... I went full beyblade.
It looks like fun doing a pull up while spinning... but please trust me when I say it was insanely difficult, mostly because your center of gravity is all over the shop, that and keeping your grip on the 8th rep is always a challenge.
So I'd like to say give this a shot, but I'm not entirely sure I could even replicate this again 😂
“Our intention creates our reality.”
Whenever I train myself, my clients, my students there is always INTENTION behind it. Today was my active recovery day so I chose to focus on mobility, flexibility, finding my flow, compound movements and core training. My training tool today was a #steelmace made by #onnit . Below is my approach to training. What’s yours? If you don’t know, then it’s time to change your mindset, change your habits, then define your approach to achieving your training goals.
1️⃣ Define your training GOALS and what your INTENTION(s) are that’s driving them.
2️⃣ Program/Select/Create movements with 1️⃣ in mind.
3️⃣ Practice and refine the movements from 2️⃣.
4️⃣ Adjust 2️⃣ if necessary.
5️⃣ Train and ELEVATE yourself each and everyday, every movement, every set, and every rep.