The foundation is fitness. Fundamental health & fitness includes our strength, movement capacity, and health markers (which include our bodyfat and weight). Just a step above is competitive strength & conditioning where we’ll start seeing repetitive motion across different body parts.
The top tier is where we combine strength & conditoning with skill and some rules and get sports.
Before you master the sport of powerlifting or land yourself a spot on the New England Patriots’ practice squad, you’ll want to master the basics.
When we start preparing for a competitive outlet like powerlifting or the Crossfit Games, we begin repeating movements, leaving us prone to overuse injuries.
This is why it’s NOT OKAY to pigeon-hole folks into your favorite competitive sport. Layering repetitive motion, complex movements, and advanced programming on an unstable base won’t bring faster results. •
💥💥💥COURAGE💥💥💥 .Not FEARLESS but the ability to do something that frightens one. Strength in the face of pain or grief. .Steer towards the fear, be uncomfortable. Nothing good was ever built on comfort and ease! .Hard work, dedication...LET'S GET IT! .Video Cred: @kythecreative
Admit it. We’re all guilty of this- scrolling on Instagram and comparing ourselves to everybody and everything and somehow ending up on random pages and wasting our precious time wondering why we don’t look like someone other than ourselves when in fact we don’t even know if these people are real/unedited/authentic and even truly happy with themselves- and then we feel upset, depressed, and not good enough. The social media struggle is real. Why do we do this to ourselves? We’re all different. We’re all unique. We’re all beautiful in our own way. Even if we aren’t where we want to be the only way to make progress is to keep a positive attitude and be kinder and more patient with ourselves, On days like today when neither of us felt like working out—who had a headache, it was raining, we were tired, we felt “gross” etc—all I had to do was send her a text and BOOM WE HELD EACH OTHER ACCOUNTABLE- we cheered each other on, and reminded one another we’re strong and we’re beautiful, and truly nothing is better than a finished OTF workout 🙌🏼🍊‼️ Instead of wasting time body shaming ourselves and comparing we should respect ourselves and support each other. Major focus of mine is to continue to work on self love being more accepting of myself. And then I cried bc I thought I looked awful in this pic and didn’t want to post it but you know what— NO. I’m strong, I’m healthy, happy and balanced and I’m not going to hate on myself. This is keeping it real- bad lighting, no makeup, sweaty. Here we are. @keishla_getfit - thanks for being my workout buddy today, for always making me feel strong and picking me up when I need it - love you! And of course @juliabouclier and your sexy glutes for delivering an amazing workout 👑🍑
“Those who jump will never fly”🕊My biggest jump in life was to move across the world on my own 5 years ago. It was the best decision I ever made🙏🏽 THANK YOU Los Angeles for being an amazing home away from home and for giving me the highs and lows I needed to become the person I am today✨💛
Antes e depois da nossa linda cliente @jessicajgreco que virou cilhuda e contou um pouquinho da sua experiência pra motivar mais mulheres a deixarem de lado suas máscaras de cílios e se renderem as extensões 💘
Back and triceps tonight. Motivation is at a low, but have to keep pushing. Take every day as it comes and focus on each little thing each day. Each meal, water intake, each minute of cardio, each rep I do. If you focus on the big picture it can overwhelm you at times and cause doubt.
As some of you may know, i recently transitioned to a plant based diet. It wasn't something i intended to do and i don't know that it would be for everyone.... But in case anyone was interested, some of the tips that helped me are in my blog as in the link on my profile.
This is the first 2 paragraphs:
I have wondered for a few years now, if I ever might be able to move to a plant based diet. After some of my body sculpting comps and having had a fair amount of meat protein leading up to Comp Day, I would eat plant based for a few weeks, to give my body a bit of a break. But to be honest, I would start craving meat again and feeling like I was really lacking in something… just chicken and fish though. I have barely eaten red meat for a few years now.
I have always had digestive issues and having read in a number of places that going plant based could take pressure off my digestive system, I thought it was something I should look at doing long term. But it just never happened. Until I read the book Thyroid Healing. The funny thing is, in the book Author Anthony Williams doesn’t actually say stay away from meat. He mentions a lot of people should be fine to reduce meat consumption and make sure it is good quality organic meat. Although he does say not to have pork, which I hadn’t been eating anyway, as I knew my body couldn’t handle it.
⭕️Should your knees move past your toes when squatting?⭕️
Short answer: YES.
This is such an undying myth. I mean: olympic lifters train their full depth squats with their knees way past their toes, yet 135 lbs bro coach squatters at the gym be like: “Yo, don’t let your knees go past the toes if you want to keep them safe, tehe..”
✅✅✅Bullsh*t. Your knees are fine and are fully capable of holding the weight by traveling a little forward. That’s actually the only way you’re going to keep the barbell’s load “mid foot”. -
❌❌❌On the other hand, not letting it move past your feet will increase your lower back & hips stress by... 1070% which is A L O T. Sure, you get a 20% only knee torque, but I don’t think it’s a good trade off with the amount of stress placed on your back. I mean, you choose.. 🤷🏻♂️🤷🏻♂️🤷🏻♂️
"..Although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes."
🔥🔥🔥TAG somebody who still doesn’t allow their knees to move past their toes!!!
Image by @pheasyque
🤪 I’ve been getting a lot of questions about QuietBURN. Yes! There are videos that show you how to do the exercises! There are 3 exercise packed videos for each phase! It’s user friendly! The whole point is to make your workout convenient! 🤫🔥 I’m putting the finishing touches on it as we speak 😈
www.theblackoutfitness.com 📲 @TayTheTrainer
SPOTLIGHT TRAINER OF THE WEEK
Geno Chanthaphasouk - NASM Certified Personal Trainer
@geenofit is a certified personal trainer.
He received his certification at National Academy of Sports Medicine. Geno firmly believes that anyone is capable of achieving their goals with the right determination and motivation.
He uses key points like high interval intensity training with strength and flexibility. He varies his workouts with functional movements so client enjoy their workouts.
Geno is a supportive personal trainer who can help you achieve your goals-whether you'd like to increase your endurance, strength, stamina, or adopt a healthier lifestyle.
#fit#fitness#exercise#exerciseoftheday @igit #health#healthy#core#focusfitness#gym#workout#summer#gym#904#jax#jaxbeach#florida#trainer#strength#calisthenics
Make this for dinner tomorrow. Or breakfast. Or breakfast, lunch, AND dinner. You won’t regret it.
@kodiakcakes pumpkin pankcakes • @so_delicious #dairyfree frozen whipped topping • pumpkin pie spice • sliced almonds • honey 🍯 🎃 💥
Want to squat, deadlift, overhead press, or really any other body movement?
Your joint health will dictate what you’re capable of doing. Having good joint articular health is crucial for long term health.
Want to learn how to continually have good joint capabilities, like having full control of your range for the joints and even expanding that range? Come in and see me to put in the groundwork for making your body work well.
👆El huevo es un alimento muy completo y con muchas propiedades nutricionales. Ha sido perseguido injustamente por su falsa relación con incrementos de los niveles de colesterol. Los expertos aconsejan de 3 a 5 huevos semanales, ya que además de proteínas de alto valor biológico contienen vitaminas y minerales.
Las proteínas del huevo se encuentran en una perfecta relación entre cantidad y calidad de los diferentes aminoácidos que necesitamos, tal es así que la proteína del huevo se toma como referencia para establecer el valor biológico de las proteínas de los diferentes alimentos. La calidad de la proteína del huevo es la mayor de cualquier alimento integral.
Vitaminas como la A, B2, B12, D y E podemos encontrarlas en el huevo y nos proporcionará gran parte de las cantidades diarias recomendadas. Lo mismo sucede con los minerales: Fósforo, Selenio, Hierro, Yodo y Zinc. Teniendo en cuenta lo importante que son las vitaminas y minerales en el deportista debemos ver la importancia de este alimento.
La yema del huevo también es falsamente temida por contener “mucha grasa”. Debemos de tener en cuenta que aunque la mayor parte de la energía del huevo sea gracias a la grasa, un huevo sólo tiene unos 8 gramos de grasa y de los temidos ácidos grasos saturados sólo contiene un tercio. La relación entre ácidos grasos poliinsaturados y saturados (AGP/AGS), es perfecta (0,55). En cuanto al mito del colesterol, ya está demostrado que aunque el huevo tiene una cantidad notable de esta grasa, no toda se absorbe ni supone un riesgo para desarrollar enfermedades cardiovasculares.
👉Es importante consumirlo moderadamente según tus objetivos nutricionales,no olvides que todo los cuerpos son diferentes,asesorate con Tu nutricionista.