6.30 AM - While some people sleep other pump iron!
💪🏻 Rope straight arm pull down
💪🏻 Supersets with underarm pulldown
💪🏻 One of the ultimate combos for lat stimulation
💪🏻 4 sets 10-12 reps. Slow and controlled
So for the past few weeks I have been deciding whether or not to start a YouTube channel. The content would be anything health and fitness related and if I got comfortable behind the camera, a couple of lifestyle vlogs. I have a lot going on over the next few months including the last few weeks of holiday prep, clients and group training, my holiday etc so I thought now would be a good time to start. So over the next week or so I will be experimenting with some filming and try to get some uploaded, hopefully someone will take something valuable from them. Let me know what you think and if you have any video ideas for me!
Definitely a tricky exercise, the dumbbell fly needs full attention and upper body awareness if you don't want to strain your pecs or biceps, or potentially mess up your shoulder joint.
Watch how coach Jason executes the incline dumbbell fly, incorporated into the STCfit high-volume physique program.
This one's pretty self-explanatory. Listen in to find out how those diet shakes and "belly blasting" programs work.
Ft. Dean and Liz from @flex_success
With special mentions to @lukeleaman from @musclenerds_health
Have you tuned in to this week's podcast? Ep 24 is out now on iTunes, Spotify and YouTube. Search for "STCfit" or use the links below.
[LIKE & DEEL ACTIE VOOR LEDEN EN NIET LEDEN]
Bij 200 likes/volgers op onze Facebook/Instagram pagina Amieries Personal Training, verloten wij 5x Duo PT's onder alle likers/volgers en delers👊🏼💥
Amieries Personal Training
A Better You🔝
#personaltraining , dé effectieve manier van training waar jij samen met de trainer aan jouw doel gaan werken. De trainingen worden op maat gemaakt. Super snel vooruitgang boeken! 100% aandacht om beter te worden!
Tijdens de #amieriespersonaltraining kun je alle trainingsvormen kiezen en combineren:
pads- en conditietraining, circuittraining, kickbokstechniek, sparren en bootcamptraining bijvoorbeeld. Ook werken we met allerlei attributen, zoals kettlebells, ropes en trapkussens.
Mogelijke doelen kunnen zijn:
Kickbokstechniek meer onder de knie te krijgen of
om je klaar te stomen voor je (Kick)Bokswedstrijd
Fe Fi Fo Fum I smell the...
Giant sets are 5 exercises (zero rest between them), 20 reps an exercise. Repeat 5x that’s a total of 500reps.
20kcal SKI ERG
20x Push Ups
20x Kick Through
20x Kosac Squats
20x Inverted Rows
This session is completely scaleable. Do it quick, do it slow, at body weight or add resistance. Do it as best you can, mark down your score and repeat next Thursday. Measure your progress ✌🏼
DECIDED TO ‘SHAKE’ IT UP
Not quite slimming world friendly but I’m stuck in a rut! And I know it’s worked before! Using @exantediet along with @slimmingworld will help me massively as I’m not great at food prep! Look at the cute packaging though! Raspberry and white chocolate to start the day!
There’s many rights and wrongs I could put my finger on that I’ve done and learnt from in my past 8 years of training in gyms.
If I had to pick out one valuable lesson that you could take home today; giving you the biggest ‘bang for your buck’ for your training & progress moving forwards:
I predominantly work with Males & Females looking to Improve their body composition; lose some body fat, gain some muscle tissue, considering that especially; (In most cases) Drop the weight, prioritise form / execution.
One fundamental core value of my coaching is education; I don’t just want my guys to have a plan, I want them to know how and why they’re to be doing it which is why I’m currently working hard to continue developing my website and specifically; the library of training content to continue providing ongoing support for both online and 1-1 clients in the interim of our training sessions or weekly online check-ins.
Without that element, I wouldn’t consider my role a ‘coach’ as such, I think learning is very important.
There are already a few valuable videos and articles up there and across my YouTube, ones for non-members to view too, clients don’t forget to subscribe!
The genuine look of relief. I'm often asked how much can I lift by curious members and clients. In fact by people as soon as they find out I'm a personal trainer. I've learnt however that feeling the weight is more important then then number I've moved.
This picture was taken after my 10th set of deadlifts. I missed 4 reps through out the workout and stuck to a 90 second rest period. It was hard and I really wasn't in the mood but I managed it, not because I have an indomitable will but I made myself accountable by committing to the session to others and putting it in my diary.
Thanks to @_flaviamasini_ for helping me with the program development and making sure I stick to my rest periods, also to the members who were present @thegymcharingcross for the additional visual pressure
Hip thrusts... an awesome exercise. Excellent for epic glute gains, power, speed and strength.
Common errors however could be costing you all these gains.
Top picture: Glutes are not fully engaged, chest is over expanded giving the impression of pushing all the way through when in fact its the ribs open, core is not active and the lower back is taking a lot of strain.
Bottom picture: Pelvis tilted forward in line with shoulders, feet under knees. Glutes fully switched on with bum squeezed tight, core is engaged aiding the pelvic tilt to ensure lower back doesn't hyperextend.
Another common error is not going heavy enough. Sure, when getting used to this movement pattern its important to use good technique before loading the bar or resistance but once confident... Bang on some plates! Your glutes are powerful muscles that can take a hefty load and need that to grow and get stronger!
👏😇Onnea voittajille! Tule kaverisi kanssa treeniin! Syksyn tarjouksena PT-DUO-tunti 15e/hlö. Varatkaa aikanne personal trainereiltamme ja varokaa, sillä kanssamme saattaa kehittyä💪#gains#personaltraining#gym#kunnonsali
We’re almost there! 1 day to go until we touch down at @soulcircusfestival! Come and join us at the dance, yoga and free speech tipi at 11am and find out how you can learn self defence whilst building strength, endurance, and mobility. •
📷 @tgvonline •
Pystypunnerrus ja erityisesti Arnold-pystypunnerrus on hyvä olkapään liike jossa hartialihas ja kolmipäinen olkalihas ovat pääsuorittajina! Avustavana lihaksena on ison rintalihaksen yläosa, eli monipuolisesta liikkeestä on kyse! Kun liikkeen tekee kuntopallon päällä, saadaan treenattua myös keskivartaloa ja kehonhallintaa samalla kertaa! #olkapäät#gym#helsinki#kuntosali#personaltraining#personaltrainer#easyfit#treenivideo 👊🏻
After training, I have a bigger smile than before😀 I enjoy every workout. Even if I have a hard day, I WANT to go to training! I don't have to, but I WANT. It's a big difference.
I am happy with my training, I am happy with my food and what I have!
Listening to your body is the key🗝👸🏼 don't forget about it! And if you give your body what it needs, you will be surprised by the effects💥
Remember the recovery - food - workout💪🏼💗
Squatting, probably the easiest and simplest movement pattern but the most difficult to get right. Here are a few pointers on how to correct it •first, make sure when you begin the movement you start by “breaking at the hips” all this means is you’re pushing your hips back rather then beginning by bending your knees. It may seem like you’re achieving the same thing, but when you break at the knees, your heels tend to come up off the floor and your knees push over your toes (this causing pressure on the knees) •squatting shouldn’t be first on your list of exercises. Always warm up efficiently including your gluteus maximums and medius (side glutes) as these muscles work to keep your knees out, week glute muscles means your knees are likely to cave in, again causing pressure to them. During squatting, wear a light resistance band around your legs (just above the knee) and perform body weight squats, the band will cause you to actively push your knees out. •warm your hip flexors up, if you don’t pay enough attention to your hip flexors before squatting, you might struggle to get the right range of motion. A successful squat means your hips are bellow parallel/in other words bellow your knees. If you don’t have the flexibility in your hips, your body will tilt slightly forward cause pressure on the knees. •last but not least, make adaptations that allow you to go through the motion. For example, using a trx will allow you to get into position without worrying about getting stuck or lacking the strength to come back up. Simply allow your body to understand what a squat feels like and your it should feel and pull back up using your arms. Overtime, reduce the amount of pull coming from your arms and use the power from your legs.
Remember, when people say they can’t squat it’s more a case of they don’t have proper technique, we use this range of motion everyday standing up, picking up things off the floor etc.