Tired of weight loss gimmicks, NONE of which will reverse any of the deadly belly fat symptoms like stroke, heart attack, or even diabetes..
🕜 Speed up your metabolism by eating this...
➡️ Link in bio: @weightloss_warriors_
Yes yes and yes! 🙌🏽💪🏽 Good read for those of you looking to TONE. Running, Pilates and Yoga are definitely great workouts and will do some tone! But you’re going to have to lift some weights or do some body weight exercises to achieve your goal fully. Don’t be afraid to lift 💪🏽 This is from the amazing Glute guy who invented the barbell hip thrust #resistancetraining @bretcontreras1
My biggest weakness is my flexibility, or lack thereof. Therefore, I have been spending most of my time working on it.
Just like my resistance training, my flexibility training is unique and unlike anyone else. The reason for this isn't due to my need for attention and recognition (Well, maybe a little). Rather, I take what I learn from other people and make it better, because everything can be improved. Creativity and improvement is a skill and a pattern that can be strengthened with time
This type of stretching is beneficial for several reasons. First, I'm hitting all of the chains around my hips and core, instead of staying in one plane stretching only one chain. As I rotate, the stretch is getting 360 degrees around my hips and core. I get my hamstrings, groin, hip flexors, IT band, and everything in between.
This stretch combo also involves the upper, lower, and mid body all at once. So, I increase connection throughout, instead of separating them one at a time. Now, when I go to use my body in full body activities, like in martial arts, locomotion, and throwing, the entire system is able to work together, instead of separately.
Adding resistance, like the cable or holding a kettlebell, increases the stretch and the contraction, similar to PNF stretching. Now my muscles are able to lengthen and contract, increasing flexibility and strength at the same time.
I typically go through this sequence a little slower, but I sped it up to fit it in the allotted 90 seconds.
Happy Tuesday 💪 Got in some booty work with the bands today - Thigh bands are such a great tool to use in the process of building your booty - it's a great way to add a little extra resistance, you can take them anywhere & it's a great way to change up your workouts and add variety 🍑🍑 Swipe to see some of my favourite booty building exercises using the thigh bands:
2. Kneeling Hip Thrusts
3. Bent Knee Donkey Kicks
4. Straight Leg Donkey Kicks
To see full workout check out my story 👍👍
What did you do to better yourself today? Many people, including myself, don’t have or want to spend multiple hours per day exercising, but the good news is that is not necessary. With a professionally programmed resistance training regimen you can accomplish all your fitness goals in just 3 hours per week. Compound movements like the power clean and deadlift are incredibly efficient, earn a total burn of hundreds of calories in under a minute. Also Flava in ya Ear -Craig Mack and Biggie gives me the motivation to stand in one spot and put in my work. Comment below what the flava in your ear is for your workouts!
How much does Personal Training cost 💵? In today's video I'm sharing the cost of Personal Training.
This video provides the answer to one of the most common questions asked at Fit Therapy of Texas. I cover the cost and all that you will receive with personal training. Watch the entire video on IGTV!
For more information, check out our website at www.fittherapyoftexas.com.
Components of a Comprehensive Performance Program (3-4/10): Ground-Based & Multi-Joint Movements 🏋🏻♂️
What: Ground-based and multi-joint training is centered upon the concept that athletic movements initiate from the ground and involve the integration of multiple muscles in a coordinated, stabilized & dynamic pattern occurring through a movement chain. •
Why: Through the integration of ground-based and multi-joint movements, there is a greater likelihood to promote successful transfer from general movements performed in the weight room to sport-specific skill execution in sport. •
How: The body’s use of multiple muscles to perform sport movements enhances functional capabilities of the muscles involved, ultimately improving the ability to produce and reduce force. Broad application of movements with different tools: weight training, medicine balls, kettlebells, plyometrics, multidirectional movement, etc., creates more movement literacy and efficiency. •
Considerations: Is there a time and a place to do isolation work? Absolutely. For example, an athlete who has long limbs and is weak in vertical pulling (chin-up) will benefit from doing direct elbow flexion work (bicep curls). Isolation work is also important when considering asymmetries and compensations. However, isolation movements should be a supplement to training movement patterns that will translate to improved performance on the court, field, track, etc.
➡️ The number one concern I hear from women when it comes to lifting weights is the fear that they'll get “bulky.” It's been 3 and a half years now since I've started working out consistently, but it wasn't until this year that I started lifting heavy weights, because of that very same fear. Here's the thing, lifting weights will not make you bulky. Let's discuss why:
➡️ “Bulking" is achieved through a combination of heavy weight training (over a long, consistent period of time) and eating in a caloric surplus (eating more calories than the body requires.) Lifting weights alone is not going to cause you to “bulk up.”
➡️ Testosterone is a hormone that plays a fundamental role in the development of muscle mass (among numerous other things in the human body.) While both men and women do produce testosterone, males produce up to 10 times more testosterone than women. This doesn’t mean that women can’t put on muscle, but it does mean that it won’t come nearly as easily or quickly as we often assume. Rest assured, lifting weights will not cause you to appear “manly.”
➡️ I receive emails and messages on a regular basis from women all seeking to "tone up." They don't necessarily want to lose a ton of weight, nor are they looking to turn into the Hulk, they simply want a more toned physique. What many people don't realize, however, is that the key to "toning up" is not cardio - but weight training. Weight training is superior when it comes to "toning" and altering overall body composition. It allows us to change the shape of our bodies, increase our lean body mass (aka fat-free mass), and increase our strength and performance.
➡️ While cardio has many benefits of it’s own, and is something I encourage others to incorporate into their routine, there is no need to fear the weight room 💪🏻
Feeling dizzy? 🤪
So yeah, I get #vertigo about 1-2x/year and this time it came knocking during #legday 😫 Round 3 of a bosu ball abductor move seemed to trigger it and when I finished the move the whole gym flipped like I was upside down on a rollercoaster. 🤢
I've had this on and off for 20 years, so I didn't totally freak out. Instead, I took a few minutes to breathe, slowly sit upright, and be still. Thinking I had a handle on things, I tried C3, but just wasn't feeling it.
My vertigo is benign paroxysmal positional vertigo or #bppv . It's an inner ear problem, where tiny calcium particles clump up in your inner ear canals and mess up the signals to your brain about balance. No rhyme or reason as to why this strikes, but it's more prevalent as we age.
My usual go-to fix is the #epleymaneuver , but I recently stumbled across the #fostermaneuver and wanted to give it a try. This half somersault maneuver was created by Dr. Carol Foster from the University of Colorado, Denver. Ck out the vid above and swipe to see the steps involved. She's also on YouTube. I counted for 30s for each step or until the dizziness stopped. You should turn your head to the left if your vertigo is in your left ear (and vice versa if it's in your right).
So far, I performed the maneuver 2x with 15m in between sessions. Dizziness was noticeably improved the 2nd go around and I found the maneuver much easier to do on my own versus Epley's.
Hope this helps anyone suffering from #bppv . 🙏
Com certeza muitos já devem ter ouvido essa falácia de alguns "experts" da nutrição. Culpar a insulina pela obesidade/ganho de peso é agir de má fé ou é burrice mesmo. Geralmente afirmam "carboidratos aumentam a insulina que estimula a lipogenese" (o desgraçado é um gênio ) .
Não é possível se basear apenas nessas afirmativas , a insulina é um hormônio hipoglicemiante importante, quando falamos de obesidade e ganho de peso temos que pensar no contexto geral e não somente em um fator isolado. Um aspecto determinante para o emagrecimento é o déficit calórico, mesmo que uma dieta contenha 50-60% de carboidratos ainda assim é possível emagrecer caso haja um déficit de calorias .
Quem fala que insulina é a grande responsável pelo ganho de peso e atrapalha o emagrecimento tem que investir em livros de qualidade com urgência .
Recovery is one of the important aspect in resistance training without proper recover your muscle don’t grow.
Always eat a good Preworkout meal. Your Preworkout meal should consist 80% of crabs and 20% of protein and no fats.(will cover in detail in next post)
Don’t ever skip stretching. Atleast stretch the part of the body you worked out.
Eg: on legs day stretch only legs (this is for time being purpose only) stretching whole body is lot more beneficial.
Eat potassium rich foods like banana, potatoes, apricots, cantaloupe, dried fruit, raisins to help in recovery.
And the golden rule for recovery is SLEEP. Many people overlook it . Sleeping atleast 7-8hrs per day is optimal for recovery.
Happy Wednesday everyone!⠀
We know you love Pilates as much as we do, so we have a full day of classes running in the studio today from 5:45am through to 7:00pm. ⠀
No matter how busy your schedule is, we bet you’ll be able to find a time to get one of our workouts in!⠀
See you in the Studio soon 😃⠀
// BOOK VIA THE LINK IN OUR BIO //
Testosterone Inactivating Pharmaceuticals (TIP) may cause accelerated bone calcium loss. If this bone loss becomes severe, it can result in osteoporosis. Resistance training such as weightlifting is a great way to prevent osteoporosis and reduce the fatigue that is also a common TIP side effect. Calcium supplements and Vitamin D are important additions to your daily healthcare routine as well. Remember to educate yourself on side effects and how to combat them in order to promote overall heath and healing.
ENGAGE YOUR ABDOMINALS 🙌
Before I trained as a Pilates Instructor I had no idea how to switch on my abdominal muscles, which made me think I must have been exercising wrong for so many years?! No wonder I had absolutely no core strength! Pilates teaches you to use your abdominals for each exercise, focusing your mind to strengthen the core and build abdominal muscle in preparation for everyday life and other sporting activities such as dance, CrossFit, weight training and running. Join me on the mats tomorrow @ftcore 6-7pm #pilates#fitness#exercise
Wow, it looks like I did those really fast today! I did as many sit ups as I could and finished with crunches. Remember to keep BREATHING! Day 12 of the @be_fit_project 100 sit-up a day challenge.
It’s not too late to join.