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The goals wall at hunter rehab is always growing. What are you goals?  You’ve got a far greater chance or reaching them if you write them down and look at them everyday. #goals
The goals wall at hunter rehab is always growing. What are you goals? You’ve got a far greater chance or reaching them if you write them down and look at them everyday. #goals 
Sleep 😴
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WHY DO WE NEED TO SLEEP?
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Sleeping is key in regards to recovery. Everyone should plan enough time to sleep. A good 8 hour sleep will no only “rest your brain”, it will really recharge your central nervous system (CNS). If your CNS is deflated, the next time you will require it, you won’t be performing at your best. While sleeping, you muscle will start repairing the damage done during your last workout. It’s important to ensure you have some quality sleep. You can use apps that allow you to track the various sleep phases you go throughout the night.
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WHAT HAPPEN IF WE DON’T GET ENOUGH SLEEP?
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Sleep depravation has various nasty effect on our body.
* Your bran won’t work as well
* You can get mood, depressed and irritable
* You can put yourself at risk while driving, etc as your attention decreases
* You are more likely to get sick and put weight on
* You won’t have the same drive at the gym… and in the bedroom and will start saying “I’m too tired to ….”
. . .
Sleep 😴 . . . WHY DO WE NEED TO SLEEP? . . . Sleeping is key in regards to recovery. Everyone should plan enough time to sleep. A good 8 hour sleep will no only “rest your brain”, it will really recharge your central nervous system (CNS). If your CNS is deflated, the next time you will require it, you won’t be performing at your best. While sleeping, you muscle will start repairing the damage done during your last workout. It’s important to ensure you have some quality sleep. You can use apps that allow you to track the various sleep phases you go throughout the night. . . . WHAT HAPPEN IF WE DON’T GET ENOUGH SLEEP? . . . Sleep depravation has various nasty effect on our body. * Your bran won’t work as well * You can get mood, depressed and irritable * You can put yourself at risk while driving, etc as your attention decreases * You are more likely to get sick and put weight on * You won’t have the same drive at the gym… and in the bedroom and will start saying “I’m too tired to ….” . . .
WHAT A YEAR !

We moved house from our little place on the hill. 
We have been stoked to add open gym with all day access AND during class times. 
We co - hosted a fundraiser with the awesome family from @the.athletex which had more than 60 people involved. For some it was there first time. 
We had many first time competitors jump into some comps and we couldn’t be prouder of them.

We have been so lucky to have some incredible coaches like @charina_thompson who left us for big things in the north, we have since then taken on Myotherapist and amazing mover @jacky_primtivehumanhealth and our smiling assassin @patricktunnicliff is still beaming from ear to ear since being with us from day one (of course head Coach and main Hub man Jason and @dylankvas when he isn't at our big bro club of @coogeebeachfitnessclub are still going strong). We have had a few little Hublets come into the world to be the next generation of Hub. 
About a bazillion PRs and improved movements. 
Apparently time flies when you’re having fun.
WHAT A YEAR ! We moved house from our little place on the hill. We have been stoked to add open gym with all day access AND during class times. We co - hosted a fundraiser with the awesome family from @the.athletex which had more than 60 people involved. For some it was there first time. We had many first time competitors jump into some comps and we couldn’t be prouder of them. We have been so lucky to have some incredible coaches like @charina_thompson who left us for big things in the north, we have since then taken on Myotherapist and amazing mover @jacky_primtivehumanhealth and our smiling assassin @patricktunnicliff is still beaming from ear to ear since being with us from day one (of course head Coach and main Hub man Jason and @dylankvas when he isn't at our big bro club of @coogeebeachfitnessclub are still going strong). We have had a few little Hublets come into the world to be the next generation of Hub. About a bazillion PRs and improved movements. Apparently time flies when you’re having fun.
Yaaaaaaaaaaaaaaaaaaas  #Repost @uksca
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Are YOU the one limiting your athletes?
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A very important message from @therealconehead at the UKSCA conference last week. Do we put limitations on our athletes because our way of seeing the world is different to theirs? The is especially important if you are working with extreme sport athletes when their job is often to do things that no one else would ever think of doing.
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#uksca #strengthandconditioning #sportsscience #sportscience #strengthfoundation #uksca18 #coachingfamily #coachfamily #athletepreparation #athletefirst #coaching #highperformancecoach #highperformancecoaching #eliteathletes #highperformanceenvironment #extremesports
Yaaaaaaaaaaaaaaaaaaas #Repost  @uksca ・・・ Are YOU the one limiting your athletes? * A very important message from @therealconehead at the UKSCA conference last week. Do we put limitations on our athletes because our way of seeing the world is different to theirs? The is especially important if you are working with extreme sport athletes when their job is often to do things that no one else would ever think of doing. * #uksca  #strengthandconditioning  #sportsscience  #sportscience  #strengthfoundation  #uksca18  #coachingfamily  #coachfamily  #athletepreparation  #athletefirst  #coaching  #highperformancecoach  #highperformancecoaching  #eliteathletes  #highperformanceenvironment  #extremesports 
#Repost @physio_fx (@get_repost)
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Are Kettlebell swings important?🤷‍♀️
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Of course they are! They require you to maintain a neutral/rigid spine and hip hinge at a relatively light resistance. This mimics your activities of daily living (e.g. getting up from a chair, sitting into your car, grabbing groceries from your trunk) than setting up for a 400lb deadlift. The down-side to kettlebell swings is that they lack “load capacity” which ultimately limits “progressive overload”, which ultimately limits “adaptation”. Not familiar with those terms? Stay tuned for the launch of the @physio_fx website and follow our blogs this September!
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We’re getting excited for this launch!
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#kettlebellswings #holdontoyourbutts #movment #movmentbasedtraining #neuromuscularreeducation #therapeuticexercise #physiofx #physio #physiotherapy #physicaltherapy #dpt #chiropractic #chiropractor #sportschiropractic #sportsmedicine #sportscience #sportschiro #entrepreneur #patented #madeintheusa #madeinamerica #madeinusa #spinehealth #orthopedicmedicine #proprioception #biofeedback #newinvention #squats #deadlift
#Repost  @physio_fx (@get_repost) ・・・ Are Kettlebell swings important?🤷‍♀️ . . . . Of course they are! They require you to maintain a neutral/rigid spine and hip hinge at a relatively light resistance. This mimics your activities of daily living (e.g. getting up from a chair, sitting into your car, grabbing groceries from your trunk) than setting up for a 400lb deadlift. The down-side to kettlebell swings is that they lack “load capacity” which ultimately limits “progressive overload”, which ultimately limits “adaptation”. Not familiar with those terms? Stay tuned for the launch of the @physio_fx website and follow our blogs this September! . . . We’re getting excited for this launch! . . . #kettlebellswings  #holdontoyourbutts  #movment  #movmentbasedtraining  #neuromuscularreeducation  #therapeuticexercise  #physiofx  #physio  #physiotherapy  #physicaltherapy  #dpt  #chiropractic  #chiropractor  #sportschiropractic  #sportsmedicine  #sportscience  #sportschiro  #entrepreneur  #patented  #madeintheusa  #madeinamerica  #madeinusa  #spinehealth  #orthopedicmedicine  #proprioception  #biofeedback  #newinvention  #squats  #deadlift 
Had a fun time today with @chappystrength collecting some data for @trainwithpush 👍
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So much power and possibility packed into these little devices! With SO much more coming down the pipeline...
Had a fun time today with @chappystrength collecting some data for @trainwithpush 👍 . So much power and possibility packed into these little devices! With SO much more coming down the pipeline...
Looking forward to being part of the inaugural episode! @ru_chhp

Regrann from @urbanwellnessclinic -  A sneak peek into Muscle Medicine before it hits iTunes Thursday.
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The man, the myth, the legend. Dr @Shawnarent the Director of Rutgers Center for Health and Human Performance joins us to dissect how to keep collegiate athletes performing at their highest level.⠀
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Because these athletes WILL get injured, that’s a given, but his job  is to help them recover quickly and get them back out on the field. ⠀
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A professor of kinesiology at Rutgers University and the president of the International Society of Sports Nutrition.⠀
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In this episode we dive deep: ✅What are the best foundational strategies for athletic exercise and nutrition⠀
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✅Methods for monitoring an athlete’s exercise, nutrition, and stress and how to use that data effectively⠀
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✅How to specifically help college athletes with their unique and complex requirements⠀
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✅Why focussing on optimal levels isn’t useful and why it's better to look at an individual’s particular circumstances⠀
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✅How to use biomarkers and performance markers to keep athletes at their peak and prescribe the best training and nutrition regimen possible⠀
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✅Which supplements are best for athletes and how the research supports the data⠀
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Don’t forget Muscle Medicine podcast launches tomorrow and we got prizes! Stay tuned on how to join our contest to win a session at higher dose, a signed copy of Brendon Bouchard’s “High Performance Habits”, @immaculatedissection DVD’s and so much more!⠀
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#health #podcast #wellness #sportscience #nutrition #nutritionscience #getitdone #greatminds #sports #rutgers #scarletknights #wellness #wellandgood #nymag #protein #musclemedicine #strengthtraining #resistancetraining #weightlifting #weights #liftheavy #ladieswholift⠀ - #regrann
Looking forward to being part of the inaugural episode! @ru_chhp Regrann from @urbanwellnessclinic - A sneak peek into Muscle Medicine before it hits iTunes Thursday. . The man, the myth, the legend. Dr @Shawnarent the Director of Rutgers Center for Health and Human Performance joins us to dissect how to keep collegiate athletes performing at their highest level.⠀ ⠀ Because these athletes WILL get injured, that’s a given, but his job is to help them recover quickly and get them back out on the field. ⠀ ⠀ A professor of kinesiology at Rutgers University and the president of the International Society of Sports Nutrition.⠀ ⠀ In this episode we dive deep: ✅What are the best foundational strategies for athletic exercise and nutrition⠀ ⠀ ✅Methods for monitoring an athlete’s exercise, nutrition, and stress and how to use that data effectively⠀ ⠀ ✅How to specifically help college athletes with their unique and complex requirements⠀ ⠀ ✅Why focussing on optimal levels isn’t useful and why it's better to look at an individual’s particular circumstances⠀ ⠀ ✅How to use biomarkers and performance markers to keep athletes at their peak and prescribe the best training and nutrition regimen possible⠀ ⠀ ✅Which supplements are best for athletes and how the research supports the data⠀ ⠀ Don’t forget Muscle Medicine podcast launches tomorrow and we got prizes! Stay tuned on how to join our contest to win a session at higher dose, a signed copy of Brendon Bouchard’s “High Performance Habits”, @immaculatedissection DVD’s and so much more!⠀ ⠀ #health  #podcast  #wellness  #sportscience  #nutrition  #nutritionscience  #getitdone  #greatminds  #sports  #rutgers  #scarletknights  #wellness  #wellandgood  #nymag  #protein  #musclemedicine  #strengthtraining  #resistancetraining  #weightlifting  #weights  #liftheavy  #ladieswholift ⠀ - #regrann 
☑️REPOST☑️
・・・
Are Kettlebell swings important?🤷‍♀️
.
.
.
.
Of course they are! They require you to maintain a neutral/rigid spine and hip hinge at a relatively light resistance. This mimics your activities of daily living (e.g. getting up from a chair, sitting into your car, grabbing groceries from your trunk) than setting up for a 400lb deadlift. The down-side to kettlebell swings is that they lack “load capacity” which ultimately limits “progressive overload”, which ultimately limits “adaptation”. Not familiar with those terms? Stay tuned for the launch of the @physio_fx website and follow our blogs this September!
.
.
.
.
We’re getting excited for this launch!
.
.
.
.
#kettlebellswings #holdontoyourbutts #movment #movmentbasedtraining #neuromuscularreeducation #therapeuticexercise #physiofx #physio #physiotherapy #physicaltherapy #dpt #chiropractic #chiropractor #sportschiropractic #sportsmedicine #sportscience #sportschiro #entrepreneur #patented #madeintheusa #madeinamerica #madeinusa #spinehealth #orthopedicmedicine #proprioception #biofeedback #newinvention #squats #deadlift #crossfit
☑️REPOST☑️ ・・・ Are Kettlebell swings important?🤷‍♀️ . . . . Of course they are! They require you to maintain a neutral/rigid spine and hip hinge at a relatively light resistance. This mimics your activities of daily living (e.g. getting up from a chair, sitting into your car, grabbing groceries from your trunk) than setting up for a 400lb deadlift. The down-side to kettlebell swings is that they lack “load capacity” which ultimately limits “progressive overload”, which ultimately limits “adaptation”. Not familiar with those terms? Stay tuned for the launch of the @physio_fx website and follow our blogs this September! . . . . We’re getting excited for this launch! . . . . #kettlebellswings  #holdontoyourbutts  #movment  #movmentbasedtraining  #neuromuscularreeducation  #therapeuticexercise  #physiofx  #physio  #physiotherapy  #physicaltherapy  #dpt  #chiropractic  #chiropractor  #sportschiropractic  #sportsmedicine  #sportscience  #sportschiro  #entrepreneur  #patented  #madeintheusa  #madeinamerica  #madeinusa  #spinehealth  #orthopedicmedicine  #proprioception  #biofeedback  #newinvention  #squats  #deadlift  #crossfit 
Agregar gelatina a un programa de ejercicio intermitente mejora la síntesis de colágeno y podría desempeñar un papel beneficioso en la prevención de lesiones y la reparación de tejidos.

#Gelatin #injury #recobery #Adaptation #Returntoplay
#Training & #sportsnutrition #nutriologodeportivo #performance #nutrição #sportscience #surfperformance #nutricionista #nutrisionist #nutricion #nutriciondeportiva
Are Kettlebell swings important?🤷‍♀️
.
.
.
.
Of course they are! They require you to maintain a neutral/rigid spine and hip hinge at a relatively light resistance. This mimics your activities of daily living (e.g. getting up from a chair, sitting into your car, grabbing groceries from your trunk) than setting up for a 400lb deadlift. The down-side to kettlebell swings is that they lack “load capacity” which ultimately limits “progressive overload”, which ultimately limits “adaptation”. Not familiar with those terms? Stay tuned for the launch of the @physio_fx website and follow our blogs this September!
.
.
.
.
We’re getting excited for this launch!
.
.
.
.
#kettlebellswings #holdontoyourbutts #movment #movmentbasedtraining #neuromuscularreeducation #therapeuticexercise #physiofx #physio #physiotherapy #physicaltherapy #dpt #chiropractic #chiropractor #sportschiropractic #sportsmedicine #sportscience #sportschiro #entrepreneur #patented #madeintheusa #madeinamerica #madeinusa #spinehealth #orthopedicmedicine #proprioception #biofeedback #newinvention #squats #deadlift #crossfit
Are Kettlebell swings important?🤷‍♀️ . . . . Of course they are! They require you to maintain a neutral/rigid spine and hip hinge at a relatively light resistance. This mimics your activities of daily living (e.g. getting up from a chair, sitting into your car, grabbing groceries from your trunk) than setting up for a 400lb deadlift. The down-side to kettlebell swings is that they lack “load capacity” which ultimately limits “progressive overload”, which ultimately limits “adaptation”. Not familiar with those terms? Stay tuned for the launch of the @physio_fx website and follow our blogs this September! . . . . We’re getting excited for this launch! . . . . #kettlebellswings  #holdontoyourbutts  #movment  #movmentbasedtraining  #neuromuscularreeducation  #therapeuticexercise  #physiofx  #physio  #physiotherapy  #physicaltherapy  #dpt  #chiropractic  #chiropractor  #sportschiropractic  #sportsmedicine  #sportscience  #sportschiro  #entrepreneur  #patented  #madeintheusa  #madeinamerica  #madeinusa  #spinehealth  #orthopedicmedicine  #proprioception  #biofeedback  #newinvention  #squats  #deadlift  #crossfit 
Congratulations @harrish2212 on being selected for the U17’s Victorian team! 🏏🙌
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This is a huge achievement, especially considering he’s only 14 years old! I can’t speak highly enough of the work ethic, attitude, and professionalism to cricket and his training. Great work, Harrish!
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Perfect example of “Prepare like an athlete”💪
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#training #coach #goals #client #sportscience #athlete #personaltrainer #success #cricket #cricketvictoria
Congratulations @harrish2212 on being selected for the U17’s Victorian team! 🏏🙌 • This is a huge achievement, especially considering he’s only 14 years old! I can’t speak highly enough of the work ethic, attitude, and professionalism to cricket and his training. Great work, Harrish! • Perfect example of “Prepare like an athlete”💪 • #training  #coach  #goals  #client  #sportscience  #athlete  #personaltrainer  #success  #cricket  #cricketvictoria 
#Repost @antrenmanbilgisi (@get_repost)
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Motor koordinasyon ve konsantrasyon #besyo #training #sportscience #football
Good luck to @schlesstrength and @strong_by_science down in Brazil this weekend!
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#NerdNation #GoStanford #Stanford #SportsPerformance #SportScience #117andcounting #🏆 #HardWork #FarmLife
Posted an announcement today on my Instagram stories. To access stories, click on my profile picture on my profile ( @alex_mackley ).
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I'm going to be recording a brief video Monday-Saturday to motivate, encourage and give you some ideas, etc. 
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At the end of the day, it's a way to say thanks for giving me your time during the day. I hope you all get something out if it.
If there's anything you'd like me to cover at some point, comment below or shoot me a DM.
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Best of luck for the day.
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Coaching options available🔥DM for information or inquies ✔
Posted an announcement today on my Instagram stories. To access stories, click on my profile picture on my profile ( @alex_mackley ). _ I'm going to be recording a brief video Monday-Saturday to motivate, encourage and give you some ideas, etc. _ At the end of the day, it's a way to say thanks for giving me your time during the day. I hope you all get something out if it. If there's anything you'd like me to cover at some point, comment below or shoot me a DM. _ Best of luck for the day. _ Coaching options available🔥DM for information or inquies ✔
There are definitely times when you’re doing something that’s kind of scary and kind of crazy..knowing that it is what you are called to do..and then looking around asking “umm God, you’re still coming through for me...right?”👀
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Just standing there at the edge, staring into the unknown, and stirring up your faith.
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I’ve had this song on repeat for the last week 💕
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I Know - @kimwalkersmith
#WorshipWednesday
There are definitely times when you’re doing something that’s kind of scary and kind of crazy..knowing that it is what you are called to do..and then looking around asking “umm God, you’re still coming through for me...right?”👀 - Just standing there at the edge, staring into the unknown, and stirring up your faith. - I’ve had this song on repeat for the last week 💕 - I Know - @kimwalkersmith #WorshipWednesday 
#Audácia 
É a aptidão ou tendência que impulsiona o indivíduo para que este realize ações difíceis, não se importando com o perigo ou dificuldade das mesmas
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#Ousadia
Habilidade ou característica que faz com que alguém pratique ações complicadas ou difíceis, não levando em consideração os problemas ou perigos apresentadas pelas mesmas
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#Coragem
Característica da pessoa definida por se opor ao que está previamente estabelecido ; algo que expressa #inovação.
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Se você não está feliz no lugar onde está agora, mexa-se você não é uma árvore, adicione uma boa pitada de audácia na sua vida pra esquentar essa morneza e te trazer coragem pra mudar e vamos à luta!
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#Motivação #Motivation #Mindset #Skydive #Sunrise #view #vizu #picoftheday #photooftheday #DrBrunoMello #MedicinaDoEsporte #MedicinaEsportiva #SportsMedicine #MedicinaDoExercicio #SportScience #SportsDoctor #ComposiçãoCorporal #Emagrecimento #Obesidade #Saúde #Hipertrofia #Estética #Performance
#Audácia  É a aptidão ou tendência que impulsiona o indivíduo para que este realize ações difíceis, não se importando com o perigo ou dificuldade das mesmas ⠀ #Ousadia  Habilidade ou característica que faz com que alguém pratique ações complicadas ou difíceis, não levando em consideração os problemas ou perigos apresentadas pelas mesmas ⠀ #Coragem  Característica da pessoa definida por se opor ao que está previamente estabelecido ; algo que expressa #inovação . ⠀ Se você não está feliz no lugar onde está agora, mexa-se você não é uma árvore, adicione uma boa pitada de audácia na sua vida pra esquentar essa morneza e te trazer coragem pra mudar e vamos à luta! ⠀ #Motivação  #Motivation  #Mindset  #Skydive  #Sunrise  #view  #vizu  #picoftheday  #photooftheday  #DrBrunoMello  #MedicinaDoEsporte  #MedicinaEsportiva  #SportsMedicine  #MedicinaDoExercicio  #SportScience  #SportsDoctor  #ComposiçãoCorporal  #Emagrecimento  #Obesidade  #Saúde  #Hipertrofia  #Estética  #Performance 
SSL isokinetic step up.
This machine works on a isokinetic principle. The more force you produce, the greater the resistance. Step-ups done with full plantar flexion of the ankle to displace power  #sport #sports #sportscience #strength #power #strengthandconditioning #strengthtraining #powerlifting #rugby #golf #tennis #athlete #athletics #gym #exercise #SSL #muscle #coach #soccer #americanfootball #football #performance #crossfit #running #cycling #triathlon #weights #olympics #injury #rehab
SSL isokinetic step up. This machine works on a isokinetic principle. The more force you produce, the greater the resistance. Step-ups done with full plantar flexion of the ankle to displace power #sport  #sports  #sportscience  #strength  #power  #strengthandconditioning  #strengthtraining  #powerlifting  #rugby  #golf  #tennis  #athlete  #athletics  #gym  #exercise  #SSL  #muscle  #coach  #soccer  #americanfootball  #football  #performance  #crossfit  #running  #cycling  #triathlon  #weights  #olympics  #injury  #rehab 
@storvreta_ibk keeping up the good work with @justanotherstrengthcoach #sportscience #speed
@storvreta_ibk keeping up the good work with @justanotherstrengthcoach #sportscience  #speed 
SSL nForcer tackle press. 
This drill helps players generate forces from the ground up and displacing them through the upper body just as one would with a body hit  #sport #sports #sportscience #strength #power #strengthandconditioning #strengthtraining #powerlifting #rugby #golf #tennis #athlete #athletics #gym #exercise #SSL #muscle #coach #soccer #americanfootball #football #performance #crossfit #running #cycling #triathlon #weights #olympics #injury #rehab
SSL nForcer tackle press. This drill helps players generate forces from the ground up and displacing them through the upper body just as one would with a body hit #sport  #sports  #sportscience  #strength  #power  #strengthandconditioning  #strengthtraining  #powerlifting  #rugby  #golf  #tennis  #athlete  #athletics  #gym  #exercise  #SSL  #muscle  #coach  #soccer  #americanfootball  #football  #performance  #crossfit  #running  #cycling  #triathlon  #weights  #olympics  #injury  #rehab 
Full of Energy with tonight’s “Wednesday Workout” Crews 💥👊🙌💪💥#wedeliver #awesome #bootcamps #workouts #groupworkout #thegreatoutdoors #greatpeople #superpumped #summer #sessions #zuu #culture #zuufitness #hiitworkout #sportscience #specialists #ankorr #gamechanger #staywithit #team @batchbody #wearefitness #stneots #cambridge #uk 🇬🇧
💥 TRAINER SPOTLIGHT 💥
Justin Altier has been training for 9 years! 😱
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Current Certifications:
Nutrition & Dietetics from CSULB; P.T Certificate from CNI College, and NSCA Certified P.T; Over 4 years experience coaching Lakewood High School Aquatics. ——————————————————
Specializes in: Support and guidance on nutrition and dietetics, especially sports nutrition. ——————————————————
“My favorite aspect of being a coach is building relationships with people and helping them change their perspectives on life and fitness.”
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Future goals in fitness: “Gain 20lbs of lean muscle mass.”
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Hobbies: “Studying exercise principles, the scriptures and the gospel. And learning from people with more experience and knowledge on any subject.”
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BOOK YOUR FREE CONSULTATION NOW 👇🏼
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💥🏆 @justinaltier 🏆💥
💥 TRAINER SPOTLIGHT 💥 Justin Altier has been training for 9 years! 😱 ————————————————— Current Certifications: Nutrition & Dietetics from CSULB; P.T Certificate from CNI College, and NSCA Certified P.T; Over 4 years experience coaching Lakewood High School Aquatics. —————————————————— Specializes in: Support and guidance on nutrition and dietetics, especially sports nutrition. —————————————————— “My favorite aspect of being a coach is building relationships with people and helping them change their perspectives on life and fitness.” —————————————————— Future goals in fitness: “Gain 20lbs of lean muscle mass.” —————————————————— Hobbies: “Studying exercise principles, the scriptures and the gospel. And learning from people with more experience and knowledge on any subject.” ———————————————— . BOOK YOUR FREE CONSULTATION NOW 👇🏼 . 💥🏆 @justinaltier 🏆💥
🚨3PT Start
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👉🏾This positioning is a progression from the 2 pt start, providing an extra point of contact with the ground via the hand.
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✅This start is very technical and I want to spend time going over various parts of the movement to provide a clear understanding.
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👀Over the days I’ll be breaking down the finer point of how to get the most out of this positioning.
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✊🏾Stay Tuned!
🚨3PT Start • 👉🏾This positioning is a progression from the 2 pt start, providing an extra point of contact with the ground via the hand. • ✅This start is very technical and I want to spend time going over various parts of the movement to provide a clear understanding. • 👀Over the days I’ll be breaking down the finer point of how to get the most out of this positioning. • ✊🏾Stay Tuned!
📝NEW RESEARCH ARTICLE ON THE SHAKEBOT SITE!📝
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📚HOW TO TREAT HIP PAIN AND THE POTENTIAL DETRIMENT TO THE HIPS OF EARLY SPORT SPECIALIZATION IN ICE HOCKEY📚
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Groin pain can have a variety of pathologies. It’s extremely important to identify the root of the pain because the specific cause may drastically affect the appropriate treatment for pain relief and return to optimal athletic performance🚨
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This graphic shows the most common sites that can cause groin pain in ice hockey athletes🏒
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To see all images and the written research review, CLICK 🔗 LINK IN BIO!
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📷See picture for more details
❤️Double tap if the information is helpful
👥Tag someone who could benefit from this information
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🙏Like what you see? REMEMBER to follow @shakebotapp for the latest research & tips on exercise, nutrition, general health, and athletic performance
📝NEW RESEARCH ARTICLE ON THE SHAKEBOT SITE!📝 • 📚HOW TO TREAT HIP PAIN AND THE POTENTIAL DETRIMENT TO THE HIPS OF EARLY SPORT SPECIALIZATION IN ICE HOCKEY📚 • Groin pain can have a variety of pathologies. It’s extremely important to identify the root of the pain because the specific cause may drastically affect the appropriate treatment for pain relief and return to optimal athletic performance🚨 • This graphic shows the most common sites that can cause groin pain in ice hockey athletes🏒 • To see all images and the written research review, CLICK 🔗 LINK IN BIO! • 📷See picture for more details ❤️Double tap if the information is helpful 👥Tag someone who could benefit from this information • 🙏Like what you see? REMEMBER to follow @shakebotapp for the latest research & tips on exercise, nutrition, general health, and athletic performance
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🏀 Basketball Ankle Stability 🏀
▪️▪️▪️
Lets face it, no one likes to be benched, miss out on games and go through the pain 😰 and annoyance of an injury. If you read our last post you’d remember those startling statistics of knee and ankle injuries 💉 that occur in the sport of basketball, which is why ankle stability is on our list.
➖➖➖
Training the ankle just for ankle strength is not enough. You’ll need a 💯 well rounded approached targeting strength, stability and mobility. We’ve posted 3 videos demonstrating some examples that you can perform on each approach.
➖➖➖
🎥 1. Strength - Banded dorsi flexion, banded eversion, Toe Walks
​​🎥 2. Stability - ankle compass reaches, Diagonal bounding sticks, broad jump single leg stick
​​🎥 3. Mobility - 3 way banded ankle stretch, kneeling planter flexion stretch.
➖➖➖
Some of these exercises are so boring to do which makes us NOT want to do them. Believe me, I understand as I sprained my ankle 3 times last year. So the best way to incorporate these into your program would be to include them in your warmup or do them as an accessory during your rest periods. Good luck! 💪🏽
➖➖➖
Stay tuned for the deceleration training post next Monday. Any questions, shoot us a message below or DM us. If you'd like to check us out at the 360 Gym, DM us and claim your one week free trial. #basketball #netball  #balling #hoops #anklestability #anklemobility #anklestrength
. 🏀 Basketball Ankle Stability 🏀 ▪️▪️▪️ Lets face it, no one likes to be benched, miss out on games and go through the pain 😰 and annoyance of an injury. If you read our last post you’d remember those startling statistics of knee and ankle injuries 💉 that occur in the sport of basketball, which is why ankle stability is on our list. ➖➖➖ Training the ankle just for ankle strength is not enough. You’ll need a 💯 well rounded approached targeting strength, stability and mobility. We’ve posted 3 videos demonstrating some examples that you can perform on each approach. ➖➖➖ 🎥 1. Strength - Banded dorsi flexion, banded eversion, Toe Walks ​​🎥 2. Stability - ankle compass reaches, Diagonal bounding sticks, broad jump single leg stick ​​🎥 3. Mobility - 3 way banded ankle stretch, kneeling planter flexion stretch. ➖➖➖ Some of these exercises are so boring to do which makes us NOT want to do them. Believe me, I understand as I sprained my ankle 3 times last year. So the best way to incorporate these into your program would be to include them in your warmup or do them as an accessory during your rest periods. Good luck! 💪🏽 ➖➖➖ Stay tuned for the deceleration training post next Monday. Any questions, shoot us a message below or DM us. If you'd like to check us out at the 360 Gym, DM us and claim your one week free trial. #basketball  #netball  #balling  #hoops  #anklestability  #anklemobility  #anklestrength 
#SMARTSPEED #smartspeedpro tests a whole group of athletes in an efficient and organized fashion. The perfection for #combinetesting #sportscience #sportstech
Tight hamstrings?🐖
•
The hamstrings consist of three muscles (semimembranosus, semitendinosus and biceps
femoris) that are found in the posterior thigh.🚶⬅ These muscles originate from the ischial tuberosity and insert below the knee, meaning they
are biarticular muscles. Due to the hamstrings being biarticular they move two joints and act
as an hip extensors and knee flexors.🏌
•
Hamstrings may often FEEL tight and are usually stretched during the day and around
exercising.
By feeling tight I’m referring to neurological and mechanical tightness that often get mixed
up.🚨
(more about this later)
•
This is an active hamstring stretch that utilizes the reciprocal inhibition.🤓 Reciprocal inhibition basically means that when you contract a muscle 💪 (in this case your quadriceps femoris) the antagonist relaxes (hamstrings).💆
•
INSTRUCTIONS📜:
-Start by lying on the floor with your back flat.
-Flex the hip of the stretched leg to 90 degrees and cross your fingers behind the leg.
-Relax the other leg and leave it straight on the floor.
-Kick the leg that you’re holding and try to get it straight as possible.
•
For better mobility try to straighten your leg for several times increasing range of motion with
every repetition.
Tight hamstrings?🐖 • The hamstrings consist of three muscles (semimembranosus, semitendinosus and biceps femoris) that are found in the posterior thigh.🚶⬅ These muscles originate from the ischial tuberosity and insert below the knee, meaning they are biarticular muscles. Due to the hamstrings being biarticular they move two joints and act as an hip extensors and knee flexors.🏌 • Hamstrings may often FEEL tight and are usually stretched during the day and around exercising. By feeling tight I’m referring to neurological and mechanical tightness that often get mixed up.🚨 (more about this later) • This is an active hamstring stretch that utilizes the reciprocal inhibition.🤓 Reciprocal inhibition basically means that when you contract a muscle 💪 (in this case your quadriceps femoris) the antagonist relaxes (hamstrings).💆 • INSTRUCTIONS📜: -Start by lying on the floor with your back flat. -Flex the hip of the stretched leg to 90 degrees and cross your fingers behind the leg. -Relax the other leg and leave it straight on the floor. -Kick the leg that you’re holding and try to get it straight as possible. • For better mobility try to straighten your leg for several times increasing range of motion with every repetition.
Conquer. There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time. - X 
_____
📸 by: @lyvisuals 
_____
#TheElite #whosyourtrainer #sportsperformance #training #photography #photooftheday  #fitness #instagood #personaltraining #business #takeover #sportscience #studentathlete #az #athlete #strength #fitness #lifestyle #weightloss #coach #mentor #speed #speedkills #instafit #instagood #mobility #motivation #vegan #veganfitness
Conquer. There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time. - X _____ 📸 by: @lyvisuals _____ #TheElite  #whosyourtrainer  #sportsperformance  #training  #photography  #photooftheday  #fitness  #instagood  #personaltraining  #business  #takeover  #sportscience  #studentathlete  #az  #athlete  #strength  #fitness  #lifestyle  #weightloss  #coach  #mentor  #speed  #speedkills  #instafit  #instagood  #mobility  #motivation  #vegan  #veganfitness 
Treino de velocidade! No polo aquático a distância percorrida em um tiro numa ação de ataque ou defesa é de do máximo 15m, pensando na categoria até Sub 17. Sendo no máximo em 10s. Nesse exercício realizamos 10”seg de trabalho após um exercício de força. Pratica alguma modalidade e quer melhorar a sua performance? Podemos te ajudar! Em busca da excelência sempre! Tel.95485-5316 #vtperformanceteam #sportscience #waterpolo
Treino de velocidade! No polo aquático a distância percorrida em um tiro numa ação de ataque ou defesa é de do máximo 15m, pensando na categoria até Sub 17. Sendo no máximo em 10s. Nesse exercício realizamos 10”seg de trabalho após um exercício de força. Pratica alguma modalidade e quer melhorar a sua performance? Podemos te ajudar! Em busca da excelência sempre! Tel.95485-5316 #vtperformanceteam  #sportscience  #waterpolo 
Treino de velocidade! No polo aquático a distância percorrida em um tiro numa ação de ataque ou defesa é de do máximo 15m, pensando na categoria até Sub 17. Sendo no máximo em 10s. Nesse exercício realizamos 10”seg de trabalho após um exercício de força. 🏋🏾‍♂️🤽🏾‍♂️ #vtperformanceteam #poloaquatico #sportscience #waterpolo
Treino de velocidade! No polo aquático a distância percorrida em um tiro numa ação de ataque ou defesa é de do máximo 15m, pensando na categoria até Sub 17. Sendo no máximo em 10s. Nesse exercício realizamos 10”seg de trabalho após um exercício de força. 🏋🏾‍♂️🤽🏾‍♂️ #vtperformanceteam  #poloaquatico  #sportscience  #waterpolo 
Want an exercise to add to your squats to grow a booty 🏋🏻‍♂️🍑.
.
Then a barbell hip thrust is one of the best exercises you can do!
.
The hip thrust allows for a great activation of both the glute and hamstring muscles, compared to the back squat. Without compromising the lower back.✅
.
Performing the movement alongside squats will increase sprinting speed and explosiveness 🏃🏻‍♂️💨As well as increasing squat and deadlift strength🏋🏻‍♂️.
.
.
.
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#fitness #fit #fitnessmotivation #fitnessjourney #exercise #gym #gymmotivation #workout #workoutmotivation #fitspo #iifym #strengthandconditioning #strengthtraining #strength #athlete #sportscience #power #powerlifting #plyometrics #coach #fitness #training #squat #squats #exercisescience #personaltrainer #personaltraining #nutrition #health
Want an exercise to add to your squats to grow a booty 🏋🏻‍♂️🍑. . Then a barbell hip thrust is one of the best exercises you can do! . The hip thrust allows for a great activation of both the glute and hamstring muscles, compared to the back squat. Without compromising the lower back.✅ . Performing the movement alongside squats will increase sprinting speed and explosiveness 🏃🏻‍♂️💨As well as increasing squat and deadlift strength🏋🏻‍♂️. . . . . #fitness  #fit  #fitnessmotivation  #fitnessjourney  #exercise  #gym  #gymmotivation  #workout  #workoutmotivation  #fitspo  #iifym  #strengthandconditioning  #strengthtraining  #strength  #athlete  #sportscience  #power  #powerlifting  #plyometrics  #coach  #fitness  #training  #squat  #squats  #exercisescience  #personaltrainer  #personaltraining  #nutrition  #health 
🔥TU CORE A FUEGO🔥
.
. ✅BEAR CRAWL AB ROLLOUTS✅
(Exercise via: @dr.joelseedman_ahp)
.
. Uno de los ejercicios más completos para mejorar tu estabilidad central (core y flexores de cadera) + la cintura escapular al añadir el fitball como inestabilidad proximal. Una vez fijada la posición de 90 grados en cadera y rodilla, debes hacer pequeños “rollouts” (pequeño rango). ✅ Estabilidad escapular
. ✅ Core anti-extensión
. ✅ Neutralidad de la columna
.
. El “Bear Crawl” además, es adecuado para reforzar la postura neutra de tu columna al realizar cualquier tipo de Abs Rollouts.
. . Pruébalo y cuéntame que te parece o sube un video controlándolo al máximo!💪🏽🔥
.
.#Strength #StrengthTraining  #ABS #BearCrawl #Rollouts #Core #Activation  #Speed #Rehab #Prehab #Sprint #Football #Conditioning #SportScience
🔥TU CORE A FUEGO🔥 . . ✅BEAR CRAWL AB ROLLOUTS✅ (Exercise via: @dr.joelseedman_ahp) . . Uno de los ejercicios más completos para mejorar tu estabilidad central (core y flexores de cadera) + la cintura escapular al añadir el fitball como inestabilidad proximal. Una vez fijada la posición de 90 grados en cadera y rodilla, debes hacer pequeños “rollouts” (pequeño rango). ✅ Estabilidad escapular . ✅ Core anti-extensión . ✅ Neutralidad de la columna . . El “Bear Crawl” además, es adecuado para reforzar la postura neutra de tu columna al realizar cualquier tipo de Abs Rollouts. . . Pruébalo y cuéntame que te parece o sube un video controlándolo al máximo!💪🏽🔥 . .#Strength  #StrengthTraining   #ABS  #BearCrawl  #Rollouts  #Core  #Activation  #Speed  #Rehab  #Prehab  #Sprint  #Football  #Conditioning  #SportScience 
Did you know that we offer Youth Pro-form Mouthguards?

The Pro-form Youth Mouthguard laminates are great for young athletes with its energy absorbing material. The Soft EVA material is thin enough to fit the smaller mouth of a child.
Did you know that we offer Youth Pro-form Mouthguards? The Pro-form Youth Mouthguard laminates are great for young athletes with its energy absorbing material. The Soft EVA material is thin enough to fit the smaller mouth of a child.
Big bench day today - top set here of 235x3 @ 7, followed with 210x6,6,5 @ 7-8 spoto press, and then 200x8,7,7 @ 7-8 normal bench again.
.
Sidenote... is it weird that my spoto press strength isnt far off my normal bench strength? 😅 @dallenpower @phoenix_s__ @adamcox_4 @turp20 @plantbased.papi
.
Link in bio for De Novo supplements 👊 use code jakeremmertdn at checkout to get 5% off a purchase of $50 or more!
.
#fitness #naturalbodybuilding #rawpowerlifting #strengthtraining #flexibledieting #educateddieting #scientificdieting #usapl #83kg #deadlift #squat #benchpress #gym #lifting #hookgrip #nerdswholift #sbd #disciplineisrewarded #timelessform #bodybuildingprogramming #powerliftingprogramming #denovonutrition #denovosupps #teamdenovo #leaveyourmark #sportscience #a7 #bargrip
Big bench day today - top set here of 235x3 @ 7, followed with 210x6,6,5 @ 7-8 spoto press, and then 200x8,7,7 @ 7-8 normal bench again. . Sidenote... is it weird that my spoto press strength isnt far off my normal bench strength? 😅 @dallenpower @phoenix_s__ @adamcox_4 @turp20 @plantbased.papi . Link in bio for De Novo supplements 👊 use code jakeremmertdn at checkout to get 5% off a purchase of $50 or more! . #fitness  #naturalbodybuilding  #rawpowerlifting  #strengthtraining  #flexibledieting  #educateddieting  #scientificdieting  #usapl  #83kg  #deadlift  #squat  #benchpress  #gym  #lifting  #hookgrip  #nerdswholift  #sbd  #disciplineisrewarded  #timelessform  #bodybuildingprogramming  #powerliftingprogramming  #denovonutrition  #denovosupps  #teamdenovo  #leaveyourmark  #sportscience  #a7  #bargrip 
Muitos (geralmente quem já tem filho) sincronizam suas férias com as férias escolares.
É difícil manter a mesma rotina de treinos durante esse período de descanso!
E, para fazer um bom retorno depois, vale ficar atento a algumas dicas:
⠀
1️⃣Retorno progressivo - não cobre demais de si mesmo desde o início, para evitar lesões. Comece com exercícios mais curtos e leves e vá aumentando aos poucos a intensidade
⠀
2️⃣Atenção à dieta - muita hidratação nessa hora! Adicione também ao cardápio  carboidratos complexos , fibras e proteínas
⠀
3️⃣Metas definidas - ter um objetivo ajuda a voltar ao ritmo  normal de treinos e alimentação
⠀
4️⃣Aquecimento - um bom aquecimento é importante - mas isso não significa um trotezinho pra ‘começar a suar’. Aquecimento é estimular a musculatura, articulações, sistema cardiorrespiratório - antes de iniciar propriamente a atividade.
Ou seja, se você for treinar com pesos é preferível fazer pequenas séries com cargas bem mais leves que o seu padrão, pra ‘lubrificar’ a máquina.
Isso ajuda a evitar lesões e potencializa o desempenho
⠀
5️⃣Limites - ouça o seu corpo. Se sentir tensões, dores persistentes ou que não diminuam com descanso apropriado - procure avaliação médica especializada antes de continuar a progressão. Isso diminui o risco de lesões mais graves.
⠀
#Retorno #Férias #AtividadeFisica #DrBrunoMello #MedicinaDoEsporte #MedicinaEsportiva #SportsMedicine #MedicinaDoExercicio #SportScience #SportsDoctor #ComposiçãoCorporal #Emagrecimento #Obesidade #Saúde #Hipertrofia #Estética #Performance #Suplementação #Musculação #Alimentação #ComidaDeVerdade #RioDeJaneiro #BarraDaTijuca #Bangu #TeamMello #Fitness #Wellness
Muitos (geralmente quem já tem filho) sincronizam suas férias com as férias escolares. É difícil manter a mesma rotina de treinos durante esse período de descanso! E, para fazer um bom retorno depois, vale ficar atento a algumas dicas: ⠀ 1️⃣Retorno progressivo - não cobre demais de si mesmo desde o início, para evitar lesões. Comece com exercícios mais curtos e leves e vá aumentando aos poucos a intensidade ⠀ 2️⃣Atenção à dieta - muita hidratação nessa hora! Adicione também ao cardápio carboidratos complexos , fibras e proteínas ⠀ 3️⃣Metas definidas - ter um objetivo ajuda a voltar ao ritmo  normal de treinos e alimentação ⠀ 4️⃣Aquecimento - um bom aquecimento é importante - mas isso não significa um trotezinho pra ‘começar a suar’. Aquecimento é estimular a musculatura, articulações, sistema cardiorrespiratório - antes de iniciar propriamente a atividade. Ou seja, se você for treinar com pesos é preferível fazer pequenas séries com cargas bem mais leves que o seu padrão, pra ‘lubrificar’ a máquina. Isso ajuda a evitar lesões e potencializa o desempenho ⠀ 5️⃣Limites - ouça o seu corpo. Se sentir tensões, dores persistentes ou que não diminuam com descanso apropriado - procure avaliação médica especializada antes de continuar a progressão. Isso diminui o risco de lesões mais graves. ⠀ #Retorno  #Férias  #AtividadeFisica  #DrBrunoMello  #MedicinaDoEsporte  #MedicinaEsportiva  #SportsMedicine  #MedicinaDoExercicio  #SportScience  #SportsDoctor  #ComposiçãoCorporal  #Emagrecimento  #Obesidade  #Saúde  #Hipertrofia  #Estética  #Performance  #Suplementação  #Musculação  #Alimentação  #ComidaDeVerdade  #RioDeJaneiro  #BarraDaTijuca  #Bangu  #TeamMello  #Fitness  #Wellness 
KilFit Coach Arna working linear unilateral speed-power development with high school baseball athlete using a post activation potentiation concept with maximal motor unit and motor neuron activation/recruitment with maximal effort bilateral depth jumps monitoring intensity with jump height which was 105% of athletes vertical jump ability, we then carried over the activation of the recruited motor units to our unilateral exercises, explosive med ball sprint start throws, ladder drill emphasizing minimum ground contact time, explosive unilateral hurdle hops again with minimal ground contact time while emphasizing knee drive, and explosive linear unilateral box jumps. Jonathan is entering his sophomore year and is ahead of the game from a performance standpoint as he’s been working his tail off for the past two years.
KilFit Coach Arna working linear unilateral speed-power development with high school baseball athlete using a post activation potentiation concept with maximal motor unit and motor neuron activation/recruitment with maximal effort bilateral depth jumps monitoring intensity with jump height which was 105% of athletes vertical jump ability, we then carried over the activation of the recruited motor units to our unilateral exercises, explosive med ball sprint start throws, ladder drill emphasizing minimum ground contact time, explosive unilateral hurdle hops again with minimal ground contact time while emphasizing knee drive, and explosive linear unilateral box jumps. Jonathan is entering his sophomore year and is ahead of the game from a performance standpoint as he’s been working his tail off for the past two years.
Certificação em Reabilitação. É muito comum perder aluno seja na academia ou de personal por alguma lesão, dores ou cirurgia. Nessa certificação discutimos sobre a prevenção e reabilitação, controle de cargas, principais lesões e retorno pós cirúrgico. Indicado para fisioterapeuta é educadores físico. Nosso professor @davidmascenapowercore tem as duas formações e sempre apresenta conteúdos atuais para essas áreas.
Certificação em Reabilitação. É muito comum perder aluno seja na academia ou de personal por alguma lesão, dores ou cirurgia. Nessa certificação discutimos sobre a prevenção e reabilitação, controle de cargas, principais lesões e retorno pós cirúrgico. Indicado para fisioterapeuta é educadores físico. Nosso professor @davidmascenapowercore tem as duas formações e sempre apresenta conteúdos atuais para essas áreas.
It's DEDICATION TO EDUCATION WEDNESDAY!

This time up, we look into the holy grail answer for every athlete and lifter;

Can you actually gain muscle and lose body fat at the same time?

Long story short;

YES!

Short story long;

In true D2EW style, we've got a 2016 study by Longland et al  to help us out with the answer.

We know that we can only lose body fat in a calorie deficit, there's simply no other way around this. I.e. we need to consume fewer calories than we expend. Yes?

Now, what about the gainers?

Here's what they did;

Participants were placed on a 40% calorie deficit and were put on a pretty hard 6-day/week programme for 4 weeks;  2 x weight training , 2 x high intensity cardio, 1 x plyometric circuit, 1 x medium intensity cardio.

They then assigned them to either one or two groups; a high protein diet of 2.4g/kg vs a low protein diet of 1.2g/kg.

Technically speaking, the low protein diet shouldn't be adequate to maintain muscle mass in a large calorie deficit. No way hozay...But it did!

At the end of the 4 weeks, the low protein diet lost 3.6kg of fat and zero muscle. Amazing!

What's even more amazing is that the high protein diet lost more body fat; 4.8kg and gained 1.1kg of muscle.

So, if you wanted to gain muscle and lose body fat; follow a high protein diet, go aggressive with your calories and train extremely hard.

BUT WAIT.

These were newbies. I.e. those who didn't really have any gains because they didn't train hard before this study.

This means that they will have accelerated rates of muscle mass compared to their trained counterparts.

Meaning that this may not be the same for the pro. However, I would assume that the pro would retain all muscle, perhaps build a tiny bit and definitely lose body fat if they were to follow this.

So, where does this leave us?
.
○ You can lose body fat and build muscle very well if you're a newb.
.
○ This approach may not be optimal for the pro, but I have a hunch that it'll still work to a small extent.
.
○ The pro would be better off focusing on one goal at a time. Are you a gainer or a loser? Therefore expecting one of two outcomes; Calorie deficit = muscle mass retention + fat loss.
It's DEDICATION TO EDUCATION WEDNESDAY! This time up, we look into the holy grail answer for every athlete and lifter; Can you actually gain muscle and lose body fat at the same time? Long story short; YES! Short story long; In true D2EW style, we've got a 2016 study by Longland et al to help us out with the answer. We know that we can only lose body fat in a calorie deficit, there's simply no other way around this. I.e. we need to consume fewer calories than we expend. Yes? Now, what about the gainers? Here's what they did; Participants were placed on a 40% calorie deficit and were put on a pretty hard 6-day/week programme for 4 weeks; 2 x weight training , 2 x high intensity cardio, 1 x plyometric circuit, 1 x medium intensity cardio. They then assigned them to either one or two groups; a high protein diet of 2.4g/kg vs a low protein diet of 1.2g/kg. Technically speaking, the low protein diet shouldn't be adequate to maintain muscle mass in a large calorie deficit. No way hozay...But it did! At the end of the 4 weeks, the low protein diet lost 3.6kg of fat and zero muscle. Amazing! What's even more amazing is that the high protein diet lost more body fat; 4.8kg and gained 1.1kg of muscle. So, if you wanted to gain muscle and lose body fat; follow a high protein diet, go aggressive with your calories and train extremely hard. BUT WAIT. These were newbies. I.e. those who didn't really have any gains because they didn't train hard before this study. This means that they will have accelerated rates of muscle mass compared to their trained counterparts. Meaning that this may not be the same for the pro. However, I would assume that the pro would retain all muscle, perhaps build a tiny bit and definitely lose body fat if they were to follow this. So, where does this leave us? . ○ You can lose body fat and build muscle very well if you're a newb. . ○ This approach may not be optimal for the pro, but I have a hunch that it'll still work to a small extent. . ○ The pro would be better off focusing on one goal at a time. Are you a gainer or a loser? Therefore expecting one of two outcomes; Calorie deficit = muscle mass retention + fat loss.
Working linear unilateral speed-power development with high school baseball athlete using a post activation potentiation concept with maximal motor unit and motor neuron activation/recruitment with maximal effort bilateral depth jumps monitoring intensity with jump height which was 105% of athletes vertical jump ability, we then carried over the activation of the recruited motor units to our unilateral exercises, explosive med ball sprint start throws, ladder drill emphasizing minimum ground contact time, explosive unilateral hurdle hops again with minimal ground contact time while emphasizing knee drive, and explosive linear unilateral box jumps. Jonathan is entering his sophomore year and is ahead of the game from a performance standpoint as he’s been working his tail off for the past two years. Grateful to be his Coach.
Working linear unilateral speed-power development with high school baseball athlete using a post activation potentiation concept with maximal motor unit and motor neuron activation/recruitment with maximal effort bilateral depth jumps monitoring intensity with jump height which was 105% of athletes vertical jump ability, we then carried over the activation of the recruited motor units to our unilateral exercises, explosive med ball sprint start throws, ladder drill emphasizing minimum ground contact time, explosive unilateral hurdle hops again with minimal ground contact time while emphasizing knee drive, and explosive linear unilateral box jumps. Jonathan is entering his sophomore year and is ahead of the game from a performance standpoint as he’s been working his tail off for the past two years. Grateful to be his Coach.
2 posts in one day again? Except this one is some valuable & practical advice for you 😂 in relation to nutrition because its an area I don't really talk about anymore because there's so much individual variation in nutrition.

Over eating, going over your calories for the day (more specifically at the weekend) or anything along that lines has the potential to make people feel terrible about themselves and feel like all their hard work has been undone. Just like you didn't gain all the fat in 1 day, or lose it one day, you are not going to re-gain it in 1 day either. There are two things I'd like you to start doing:

1. Start looking at your calories as a weekly allowance rather than a daily target. Instead of looking at it that you have 2000 calories per day, look at it like 14,000 calories per week. When you take this approach it makes things like 'cheat meals' or variations from the daily norm easier to deal with. When a situation where you are out with friends or dinner with family you can relax and enjoy yourself. And then adjust accordingly for the rest of the week. Think bigger picture rather than taking days in isolation.

2. Certain foods are not inherently good or bad. Some may contain more micronutrients and can be perceived as more healthy, while others are more palatable and that can be good too. The important thing is to not demonize foods because someone else doesn't eat them or because a TV show said they were bad. If you want to eat a donut, eat the donut, but if fat loss is your goal then you may need to compensate for it in other meals throughout the day/week (related to point number 1) .

I think that's enough for today 🤙🏽 happy Wednesday ❤
2 posts in one day again? Except this one is some valuable & practical advice for you 😂 in relation to nutrition because its an area I don't really talk about anymore because there's so much individual variation in nutrition. Over eating, going over your calories for the day (more specifically at the weekend) or anything along that lines has the potential to make people feel terrible about themselves and feel like all their hard work has been undone. Just like you didn't gain all the fat in 1 day, or lose it one day, you are not going to re-gain it in 1 day either. There are two things I'd like you to start doing: 1. Start looking at your calories as a weekly allowance rather than a daily target. Instead of looking at it that you have 2000 calories per day, look at it like 14,000 calories per week. When you take this approach it makes things like 'cheat meals' or variations from the daily norm easier to deal with. When a situation where you are out with friends or dinner with family you can relax and enjoy yourself. And then adjust accordingly for the rest of the week. Think bigger picture rather than taking days in isolation. 2. Certain foods are not inherently good or bad. Some may contain more micronutrients and can be perceived as more healthy, while others are more palatable and that can be good too. The important thing is to not demonize foods because someone else doesn't eat them or because a TV show said they were bad. If you want to eat a donut, eat the donut, but if fat loss is your goal then you may need to compensate for it in other meals throughout the day/week (related to point number 1) . I think that's enough for today 🤙🏽 happy Wednesday ❤
👆🏻👆🏻👆🏻 Doing the uncommon makes the uncommon = Extreme Sports Athletes are Extreme for that Reason 🧠 .
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#Repost @uksca with @get_repost
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Are YOU the one limiting your athletes?
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A very important message from @therealconehead at the UKSCA conference last week. Do we put limitations on our athletes because our way of seeing the world is different to theirs? The is especially important if you are working with extreme sport athletes when their job is often to do things that no one else would ever think of doing.
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#uksca #strengthandconditioning #sportsscience #sportscience #strengthfoundation #uksca18 #coachingfamily #coachfamily #athletepreparation #athletefirst #coaching #highperformancecoach #highperformancecoaching #eliteathletes #highperformanceenvironment #extremesports
👆🏻👆🏻👆🏻 Doing the uncommon makes the uncommon = Extreme Sports Athletes are Extreme for that Reason 🧠 . . #Repost  @uksca with @get_repost ・・・ Are YOU the one limiting your athletes? * A very important message from @therealconehead at the UKSCA conference last week. Do we put limitations on our athletes because our way of seeing the world is different to theirs? The is especially important if you are working with extreme sport athletes when their job is often to do things that no one else would ever think of doing. * #uksca  #strengthandconditioning  #sportsscience  #sportscience  #strengthfoundation  #uksca18  #coachingfamily  #coachfamily  #athletepreparation  #athletefirst  #coaching  #highperformancecoach  #highperformancecoaching  #eliteathletes  #highperformanceenvironment  #extremesports 
Dreaming of the big leagues? Using our tested sports science methods, we will get you there! 
Click the link in bio to learn more about the @theperformancelab.
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#SportScience #NoPainNoGain #YouCanDoIt #TrainHard #NoExcuses #Sports #Athlete #Gains #Gym #Fitness #Goals #Motivation #Fitspo #Determination #Strong #Workout #Training #MLB #Baseball #Mound #ForcePlate #Pitcher
Some may say this is bad timing. Others, good timing.  Either way, it needs to be discussed sooner than later.

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Who is with me?  #zoomPOP

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We are looking at 10am PST, 12pm CST and 1pm EST for this Sunday.

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@coach.jc @coachbobalejo 
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#strengthandconditioning #coaching #sportscience #leadership #training #professional #professionalism
Lovely lovely evening out with @sportscience_sa learning all about relaxing, sleep and massage!!! Perfect setting @grannygoosesa and of course @futurelifeza .
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#womenswellnessworkshop #womenswellness #womenshealth #grannygoose #futurelife #sportscience #ssisa #brandambassador for @sportscience_sa #beyourpersonalbest #theyeartobeyourpersonalbest
Attention Female Athletes: Are you eating ENOUGH food? 🍎🍔💪⠀
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❌There are TOO MANY misconceptions about food and diet out there ⠀
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🆘ESPECIALLY when it comes to females⠀
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⚠Not to mention FEMALE ATHLETES. ⠀
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❗FOOD IS YOUR FUEL❗⠀
Not enough of it?⠀
✔Low energy⠀
✔Depressed or angry moods⠀
✔DECREASED PERFORMANCE ⠀
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🚫After awhile, too little food can have major negative impacts on your body. ⠀
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Here’s what happens if you’re not eating enough food........Article link in profile! 🔝⚠⠀
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#relentlessnutrition #prettystrong #sportsnutrition #femaleathlete #foodisfuel #strongerisbetter #womeninsport #girlswholift #sportscience #nutritioncoach #performance #sportsnutritionist #fuelyourbody ⠀
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Attention Female Athletes: Are you eating ENOUGH food? 🍎🍔💪⠀ ⠀ ❌There are TOO MANY misconceptions about food and diet out there ⠀ ⠀ 🆘ESPECIALLY when it comes to females⠀ ⠀ ⚠Not to mention FEMALE ATHLETES. ⠀ ⠀ ❗FOOD IS YOUR FUEL❗⠀ Not enough of it?⠀ ✔Low energy⠀ ✔Depressed or angry moods⠀ ✔DECREASED PERFORMANCE ⠀ ⠀ 🚫After awhile, too little food can have major negative impacts on your body. ⠀ ⠀ Here’s what happens if you’re not eating enough food........Article link in profile! 🔝⚠⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #relentlessnutrition  #prettystrong  #sportsnutrition  #femaleathlete  #foodisfuel  #strongerisbetter  #womeninsport  #girlswholift  #sportscience  #nutritioncoach  #performance  #sportsnutritionist  #fuelyourbody  ⠀ ⠀
It’s pre-season #football time... How do players come into camp? How does body composition change during the season? How can this inform your practice?
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World expert Dr. Ross Anderson PhD talks monitoring collegiate football players, his experience in the pros and how to build buy-in with coaches.
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#SportScience #Football #Monitoring #BodyComposition #InSeason #PreSeason #Playoffs .
Click linking bio to listen... #DrBubbsPP
You want to be lean and have some muscle to go along with it? Well, that's why you should probably consider having extended periods of a calorie surplus. The reason is that dieting just sucks for building muscle.
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A study from Dr. Stu Phillips' lab showed that lifters who dieted reduced muscle protein synthesis (MPS) by 27% when in a 5-day energy deficit. Now, resistance training increased MPS back to baseline and protein intake increased it above baseline, but it still goes to show that an energy deficit inhibits an anabolic environment. If your body is breaking down and does not have enough material to provide energy, it does not make evolutionary sense to add additional muscle tissue, which is also more metabolically-expensive.
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While cutting body fat can improve nutrient partitioning (nutrients going towards muscle vs. fat), it drastically limits your muscle-building potential. The study was only 5 days, so it goes to show how not eating enough in a short time period still sets you back.
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#fit#gains#gainz#gym#gymtime#workout#weightlifting#fitness#fitnessjourney#fitlife#muscle#fitnessaddict#strong#strength#healthy#healthylifestyle#physique#muscle#aesthetics#exercise#training#sportscience#fitdad#intermittentfasting#transformation#fatlosstips#musclegain
You want to be lean and have some muscle to go along with it? Well, that's why you should probably consider having extended periods of a calorie surplus. The reason is that dieting just sucks for building muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A study from Dr. Stu Phillips' lab showed that lifters who dieted reduced muscle protein synthesis (MPS) by 27% when in a 5-day energy deficit. Now, resistance training increased MPS back to baseline and protein intake increased it above baseline, but it still goes to show that an energy deficit inhibits an anabolic environment. If your body is breaking down and does not have enough material to provide energy, it does not make evolutionary sense to add additional muscle tissue, which is also more metabolically-expensive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While cutting body fat can improve nutrient partitioning (nutrients going towards muscle vs. fat), it drastically limits your muscle-building potential. The study was only 5 days, so it goes to show how not eating enough in a short time period still sets you back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fit #gains #gainz #gym #gymtime #workout #weightlifting #fitness #fitnessjourney #fitlife #muscle #fitnessaddict #strong #strength #healthy #healthylifestyle #physique #muscle #aesthetics #exercise #training #sportscience #fitdad #intermittentfasting #transformation #fatlosstips #musclegain 
(EN) The guys at Hannover 96 have been training with Vmaxpro for quite some time now. In this video they tell you what their daily work with the system looks like.⠀
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(DE) Die Jungs bei Hannover 96 trainieren jetzt schon eine ganze Weile mit Vmaxpro. In diesem Video erzählen sie euch wie ihre tägliche Arbeit mit dem System aussieht.⠀ @hannover96

#vmaxpro #weightlifting #training #powerlifting #velocitybasedtraining #crossfit #weighttraining #fitness #strengthtraining #kickstarter #strong #deadlift #goals #motivation #active #healthy #athletics #crowdfunding #sport #gymmotivation #olympiagold #power #snatch #sportscience #athletic #benchpress #bestrong #crossfitv #echtzeitanalyse #health
(EN) The guys at Hannover 96 have been training with Vmaxpro for quite some time now. In this video they tell you what their daily work with the system looks like.⠀ ***⠀ (DE) Die Jungs bei Hannover 96 trainieren jetzt schon eine ganze Weile mit Vmaxpro. In diesem Video erzählen sie euch wie ihre tägliche Arbeit mit dem System aussieht.⠀ @hannover96 #vmaxpro  #weightlifting  #training  #powerlifting  #velocitybasedtraining  #crossfit  #weighttraining  #fitness  #strengthtraining  #kickstarter  #strong  #deadlift  #goals  #motivation  #active  #healthy  #athletics  #crowdfunding  #sport  #gymmotivation  #olympiagold  #power  #snatch  #sportscience  #athletic  #benchpress  #bestrong  #crossfitv  #echtzeitanalyse  #health 
Anytime we can accomplish multiple goals at the same time, it's a great thing. We use the wicket drill as a dynamic warmup as well as a means of developing front-side sprint mechanics. @longandtriple
#FLIGHTmode #wonnotdone #topflightone
#longjump #triplejump #jumps  #sportsperformance #sportscience
#jumpapproachspeed
#explosiveness 
#athletedevelopment #explosion #jumpsclinic
#jumpstraining #repeatedexplosiveness
#athleticperformance #athletic 
#eliteathlete #functionalfitness #functionaltraining
#mobility #dwyck #bunnies #tracklife #wicketdrill
#horizontalexplosiveness
#verticalexplosiveness
#beready #sklz
Anytime we can accomplish multiple goals at the same time, it's a great thing. We use the wicket drill as a dynamic warmup as well as a means of developing front-side sprint mechanics. @longandtriple #FLIGHTmode  #wonnotdone  #topflightone  #longjump  #triplejump  #jumps  #sportsperformance  #sportscience  #jumpapproachspeed  #explosiveness  #athletedevelopment  #explosion  #jumpsclinic  #jumpstraining  #repeatedexplosiveness  #athleticperformance  #athletic   #eliteathlete  #functionalfitness  #functionaltraining  #mobility  #dwyck  #bunnies  #tracklife  #wicketdrill  #horizontalexplosiveness  #verticalexplosiveness  #beready  #sklz 
It’s often reported that some people don’t experience as much muscle growth (hypertrophy) as other trainers in response to regular resistance/strength training. Trainers who experience more hypertrophy are known as ‘responders’ and those who don’t experience similar hypertrophy ‘gainz’ are known as ‘non-responders’. Until recently, some ‘responders’ might suggest that ‘non-responders’ are either (1) not training hard/regularly enough, (2) not eating enough (3) not recovering correctly or (4) a combination of all of these. 
The figure is from a recent scientific paper that reviewed the molecular and physiological variables which could affect the muscle growth response to resistance training. i.e. why some trainers (non- anabolic steroid users) muscles experience more growth than others. The paper is pretty heavy, including rDNA, extracellular matrix and connective tissue properties, and the inflammatory response to training amongst other factors… This shows that muscle hypertrophy is not a simple science! #strength #resistance #strengthtraining #fitness #training #gym #bodybuilding #hypertrophy #physiology #muscle #gains #sportscience 
Roberts et al. (2018). Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions.
It’s often reported that some people don’t experience as much muscle growth (hypertrophy) as other trainers in response to regular resistance/strength training. Trainers who experience more hypertrophy are known as ‘responders’ and those who don’t experience similar hypertrophy ‘gainz’ are known as ‘non-responders’. Until recently, some ‘responders’ might suggest that ‘non-responders’ are either (1) not training hard/regularly enough, (2) not eating enough (3) not recovering correctly or (4) a combination of all of these. The figure is from a recent scientific paper that reviewed the molecular and physiological variables which could affect the muscle growth response to resistance training. i.e. why some trainers (non- anabolic steroid users) muscles experience more growth than others. The paper is pretty heavy, including rDNA, extracellular matrix and connective tissue properties, and the inflammatory response to training amongst other factors… This shows that muscle hypertrophy is not a simple science! #strength  #resistance  #strengthtraining  #fitness  #training  #gym  #bodybuilding  #hypertrophy  #physiology  #muscle  #gains  #sportscience  Roberts et al. (2018). Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions.
Ciencia del ejercicio físico.

Este tipo es un documentado del tema.
Jeff Cavaliere no solo es entrenador personal, sino fisioterapeuta estudiado en fisioneurobiología, desarrollo de fuerza y acondicionamiento físico. Él explica ejercicios según la ciencia del funcionamiento del cuerpo. Vale la pena nutrirse con su enseñanza en el tema.

Acá les dejo el link del vídeo completo:
https://youtu.be/rYjdm8hpGzc

Y pueden seguir sus enseñanzas en el canal de Athlean x (hay una versión en ingles y otra en español) 
@athleanx 
#sportscience #bodyscience #fitnessguru  #entrenamientodeportivo #esporte #ejerciciofisico #fitness #fitnesslesson #fitnesaddict #mundofitness #culturafitness #fitnessteachers
Ciencia del ejercicio físico. Este tipo es un documentado del tema. Jeff Cavaliere no solo es entrenador personal, sino fisioterapeuta estudiado en fisioneurobiología, desarrollo de fuerza y acondicionamiento físico. Él explica ejercicios según la ciencia del funcionamiento del cuerpo. Vale la pena nutrirse con su enseñanza en el tema. Acá les dejo el link del vídeo completo: https://youtu.be/rYjdm8hpGzc Y pueden seguir sus enseñanzas en el canal de Athlean x (hay una versión en ingles y otra en español) @athleanx #sportscience  #bodyscience  #fitnessguru  #entrenamientodeportivo  #esporte  #ejerciciofisico  #fitness  #fitnesslesson  #fitnesaddict  #mundofitness  #culturafitness  #fitnessteachers 
Are YOU the one limiting your athletes?
*
A very important message from @therealconehead at the UKSCA conference last week. Do we put limitations on our athletes because our way of seeing the world is different to theirs? The is especially important if you are working with extreme sport athletes when their job is often to do things that no one else would ever think of doing.
*
#uksca #strengthandconditioning #sportsscience #sportscience #strengthfoundation #uksca18 #coachingfamily #coachfamily #athletepreparation #athletefirst #coaching #highperformancecoach #highperformancecoaching #eliteathletes #highperformanceenvironment #extremesports
Are YOU the one limiting your athletes? * A very important message from @therealconehead at the UKSCA conference last week. Do we put limitations on our athletes because our way of seeing the world is different to theirs? The is especially important if you are working with extreme sport athletes when their job is often to do things that no one else would ever think of doing. * #uksca  #strengthandconditioning  #sportsscience  #sportscience  #strengthfoundation  #uksca18  #coachingfamily  #coachfamily  #athletepreparation  #athletefirst  #coaching  #highperformancecoach  #highperformancecoaching  #eliteathletes  #highperformanceenvironment  #extremesports 
Como divertirse después de una Lesión Grave ⬇️
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La mayoría de lesiones que se producen (no provocadas por impactos fortuitos), son debidas a que alguna estructura articular o muscular no funciona correctamente, no a la mala suerte.
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La lesión nunca es bienvenida, pero muchas veces podría ser una oportunidad para mejorar debilidades, reforzar estructuras, potenciar funcionalidades y volver mejor que antes.
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Aceptar que hay cosas que no van bien, pero que ahora existe la oportunidad de cambiar, es el primer paso para vivir el proceso como un aprendizaje, disfrutar de cada mejora en la progresión, y perder el miedo, porque ahora sí, las cosas están cambiando 🙂
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@ferryvalle @fisioset_badalona #triada #lesión #acl #aclrecovery #rehab #readaptacion #rodilla #injury #knee #helpothers #useknowledgetohelp #sports #sportscience #bosu #athlete #workout #psychology #motivation #inspiration #BTA
Como divertirse después de una Lesión Grave ⬇️ • La mayoría de lesiones que se producen (no provocadas por impactos fortuitos), son debidas a que alguna estructura articular o muscular no funciona correctamente, no a la mala suerte. • La lesión nunca es bienvenida, pero muchas veces podría ser una oportunidad para mejorar debilidades, reforzar estructuras, potenciar funcionalidades y volver mejor que antes. • Aceptar que hay cosas que no van bien, pero que ahora existe la oportunidad de cambiar, es el primer paso para vivir el proceso como un aprendizaje, disfrutar de cada mejora en la progresión, y perder el miedo, porque ahora sí, las cosas están cambiando 🙂 • @ferryvalle @fisioset_badalona #triada  #lesión  #acl  #aclrecovery  #rehab  #readaptacion  #rodilla  #injury  #knee  #helpothers  #useknowledgetohelp  #sports  #sportscience  #bosu  #athlete  #workout  #psychology  #motivation  #inspiration  #BTA 
In Phase 3 of a quad strain rehab, my goals are to continue to improve strength, and to start addressing power production and deceleration.
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Here are some examples of exercises I might use during this phase. As always, I see what the person in front of me can tolerate and go from there.
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You can also start to get a little more creative in this phase and make the exercises more sport and position specific. As long as the principles of foundational strength, power production, and good deceleration are being addressed and trained in this phase.
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Tomorrow I will be posting some of my favorite soccer specific and on field rehab exercises for a quad strain.
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If you have any questions, feel free to leave them below 👇
In Phase 3 of a quad strain rehab, my goals are to continue to improve strength, and to start addressing power production and deceleration. . Here are some examples of exercises I might use during this phase. As always, I see what the person in front of me can tolerate and go from there. . You can also start to get a little more creative in this phase and make the exercises more sport and position specific. As long as the principles of foundational strength, power production, and good deceleration are being addressed and trained in this phase. . Tomorrow I will be posting some of my favorite soccer specific and on field rehab exercises for a quad strain. . If you have any questions, feel free to leave them below 👇
Súbida de pulsaciones + golpeo. Entreno de simulación de combate en circuito.

#CorderoTeam #boxeo #clubboxaolesa #sportscience #fightclub #pegafuerte #pegaduro
Making athletes bomb proof. What #ACL injury? 🤷‍♂️💪
Making athletes bomb proof. What #ACL  injury? 🤷‍♂️💪
Regrann from @afkab_ngawi -  Monggo lurd, Kuota terbatas.
Silahkan yang mau mendalami karir sebagai pengadil lapangan futsal.
Jalannya bisa dimualai dari sini.
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- tag kami untuk event olahraga- .
👉 @indonesiansportscience 👈
👉 @indonesiansportscience 👈
👉 @indonesiansportscience 👈
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salam olahraga.. #Sport
#sportscience 
#event
#eventolahraga
#olahraga
#Salamolahraga
#jaya
#indonesiansportscience 
#indonesiansportscienceorganization
All the best to @lewiscrocker1 in action this weekend on the #WindsorPark undercard - the hard works been put in under @rayginleyboxing and @ginleypromo 👊🏼 go smash it lads 🔥 📸 @chrisrob__ —————————————————-
#boxing #boxingscience #boxingtraining #mma #ufc #combatsports #strengthandconditioning #sportscience
Well done @renpen92 on her testing session today! Looking forward to working with her more throughout the season! Gonna be sharing her process on here so stay tuned! 💪🏻 #football #soccer #forward #S&C #StrengthandConditioning #testing #movementscreening #pretesting #baselineresults #sprints #1RM #jumps #gym #field #sportscience
Olha que beleza rapaziada, a técnica e coragem da atleta veterana Gunn-Rita Dahle Flesjå nesta parede de Rock Garden. 
#kadinhotreinamentos #soulacademia #vitasportsuplementos #musculacao #sportscience #treino #disciplina #mountainbikersbr #pedal #musculacao #bicycle #love #bikegirl #pornbike #cafecombike 
@soulfitacademia 
@biketribe.com.br
@vitasportsuplementos
@hbike
@bagosportoficial
@sensebike
@avelarsports 
@ironbikerbrasil 
@sertaodiamante
¿Necesitas fortalecer tus músculos? En #MEDEX puedes conseguirlo con nuestros equipos, programas y pruebas.

Para mayor información síguenos en nuestras redes sociales como @medexdiv y visita nuestro portal web www.medexint.com
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#MEDEXSystem #training #health #exercise #sport #sportscience #AltoRendimiento #hightintensity