After a less than 4 hour sleep & non-stop coaching at an expo all day I had to put my big girl pants and do my heavy squat day!
All with minimal acceptable depth 😅 glad these moved even though all I want to do is curl up in a soft duvet and sleep...
Back at the expo for day ✌🏼tomorrow! Come check us out at the @gcfitfest 9-5 and make some serious gains & get pointers on your deadlift/bench press 👊🏼 See you there!
Well we were planning on pulling 880 to support cancer research, and I don’t want to point any fingers, but it was @thevtraining’s fault we didn’t go higher than this. All kidding aside we had a blast teaching the bench and deadlift at the @gcfitfest with almost everyone hitting lifetime personal records! Want to break some records, reduce your pain, meet our record holding coaches, and get entered in to win some free stuff in the process? Come by the PNE forum tomorrow and pick some things up and put them back down! We still have a couple free passes, DM us to claim one!
ANTI-rotation VS. Rotation
ANTI-rotational exercises are exercises that build stability to prevent rotation which means that your body is able to resist forces acting upon it that may move it in a way that isn’t safe
Rotational exercises are exercises that increase mobility and better prepare the body for more functional scenarios
A good workout program should make you move every direction. We need to be strong in every plane of motion to help us prevent injury when moving in everyday life
#AskKenneth | Wesley lost 5️⃣1️⃣lb within 1️⃣9️⃣weeks
What can you do in 19 weeks?
19 weeks for you may be too long, or too short. Depends.
Wesley spent this period to transform his physique.
I’m happy to be his coach.
Wesley used to be a youth champion of fencing in Hong Kong.
He is training and controlling his diet 🍖🥩🍓🍠🥑with the same enthusiasm and effort so that he can achieve his personal goal in a very short time🔥.
Being a personal trainer,
I never have seen a guy reduce so much body fat in that short time. Meanwhile, his strength is constantly improving💪.
As a coach, I appreciate the fact that trainees can go to training with a confidence, work hard and do not give up easily, this is what every trainee must have in order to change their physiques and gym performance.👍
Attitude is vital to the success of body composition transformation and sports performance 🔥。
I always feel that my trainees are all different from others.
Their goals 🎯are clear and fully trust their coach.
He knows where they go.
They trust their coach and follow the coach's instructions.
When they meet something difficult or have a special environment, we will make corresponding adjustments.
I personally believed that the training program should be flexible. We need to be based on "principles" 🎯and then constantly flexibly change the "method" as if flowing of the water. ”Be Water, My Friend.”
A lot of people underestimate their body fat percentage and think that the abs will appear after losing 20lb. 🤦🏽♂️🤦🏼♀️
Actually, the situation is worse and they don't even know. ..
I believe Wesley today is just the beginning, and it is not the end. 👊
Wesley has established his healthy lifestyle,
Now he needs to continue to make the same hard training and planned diet, then he can make the 2nd phase of the body composition transformation. 👍
Location @edisondmc 📸 @relentless_ken
身型改造 | 運動表現 | 營養
Wondering what you can have for dessert while trying to shred body fat?
Well see the thing is as long as you're tracking your calories and ensuring a calorie deficit, you can actually fit just about anything into your diet within reason.
BUT these are a few shredding dessert friendly options that are lower calorie and still fulfill that sweet tooth!
BANANA ICE CREAM
Simply blend some frozen bananas together with a little milk and boom! Ice cream!
Popsicles are a great lower calorie dessert option. Choose one of your favorite low calorie options and you're good to go!
Take some o your protein powder and mix it with water or milk, and even some peanut butter. Sir it up to a sludge like consistency and then throw it in the freezer. Now you will have a tasty dessert treat for later!
LOW CALORIE ICE CREAM
Choose your favorite low calorie ice cream and enjoy! Halo Top, Enlightened, or Breyer's Delights are good options!
If you're tired of spinning your wheels and want to see REAL RESULTS WITHOUT giving up your favorite foods or wasting any more time Send Me a DM Right Now.
We will talk about about my one-on-one, comprehensive online coaching that takes care of your training and nutrition needs for the next 3-4 months.
We will take you from where you're today and drop that unwanted body fat faster than you ever thought possible. This will transform your life and mindset forever.
My last coaching spots are filling up fast, so DM Me Right Now if you're serious about getting results.
Gave the #pdmiraclesit a shot and it was way harder than it looked. Anyone have any tips for this?? I could only hold it for a few seconds before I fell off the pole 🤦🏻♀️😂
📸 @geena_renk .
#pole#poledance#vancouver#bestpolestudio @tantrafitness @tantrafitnessburnaby
Build explosive speed and power at the upper and lower body with this simple, yet effective exercise - the push up start to a sprint. Hold tension, be solid at the bottom, violently push the ground away from you, sprint as fast as you can while maintaining a forward lean and knee drive to hip level. Come learn about the intricacies of building athleticism with us! We offer private, semi-private, and group training.
Metabolic Bodyweight Weekend Burnout 🔥🔥 inspo from my girl @aaroma_flow_healing If you are ever interested or looking for some Energetic Physio or Massage Therapy @aaroma_flow_healing is your go to girl
Self-care is essential for true happiness and personal success
Take care of your body and your mind 💕 #happyweekend
We believe that every child should have the chance to swim and play, regardless of their family’s financial situation. Learn more about our organization by visiting our website: a4k.ca 🏊♀️ | #a4k#weputkidsinsports
Takes 2 weeks off from the gym .... comes back pretty darn rusty 🙄
Allowed myself to become preoccupied with other things over the last couple of weeks, which put the gym on the back burner. ——————————————————
But the guilt started to set in over the last few days, which reminded me that balance is key 🙏🏼 I should be able to balance my schedule and priorities more effectively. The gym being one of those priorities. In all honesty, it’s what keeps me sane ! 😅
So I made a point of getting in there today and although I was a wee bit rusty, it felt great. 🖤
Many have come and gone, and the trees: they remain. 10,000 years of stories run through Stanley Park’s earthly veins. 🌲🦁🍁
Discover Stanley Park with us every Sunday at 2:00pm.
First off, happy birthday @j_r0ss 🎊😘! Second my #VFMupperbody (UB) workout was 🔥 this morning. I focused on shoulder stability, strength, handstands, and straddle mobility in the form of 6 drills below. Third: do you want to get better at handstands but have no idea where to start🤨? Well, I got you👊🏻! I’m making November the month of handstands and everyday I’ll be posting a tip or drill to help you nail your handstand! Stay tuned for that👌🏻.
1️⃣Band external rotation
I stuck some extra reps on my weaker left side. Focus on keeping the elbow tight to the body and shoulders level.
Core tight, ribs in!
3️⃣Bottom up press
Again, I stuck some extra love on my left side.
4️⃣Bench SL switches
Working on creating hang time as the legs switch.
5️⃣Band assisted handstand hold
Focus on counter shifting the weight in the handstand with the hands
6️⃣Straddle leg raises
Circles in each direction and straight leg raises. Focus on keeping the legs engaged and tight like one unit.
I held this baby for 5 minutes😳
The weekend never used to be about self care for me. Without fail, this is how every weekend would go: I’d go out on Friday, drink way too much, buy a pint of Ben&Jerrys and eat it all. -
I’d wake up in the morning feeling disgusting and guilty, only to continue. The weekend was when I ‘allowed’ myself to eat whatever I wanted without tracking macros, so I’d spend all of Friday and Saturday eating anything ‘unhealthy’ I could get my hands on, and get ‘back on track’ on Sunday.
Yesterday I went out, drank a couple too many drinks, and ate probably too many snacks. But this time around, I don’t feel guilty about it. -
I no longer see going out and enjoying myself as ‘falling off track’. I see it as a necessary part of a balanced lifestyle.
I no longer spend the rest of the weekend eating anything unhealthy I can get my hands on. Because Saturday and Sunday are just another couple days of the week. And like any other day, I eat to fuel myself with the occasional treat here and there.
This lifestyle is healthy, is balanced, and most importantly is SUSTAINABLE.
I am a student, I like to go out sometimes and have a good time. And that is NORMAL. But what’s unhealthy, is feeling guilty about doing things every normal human does.
And ever after yesterday, I’m going to go out with my best friend (@shelbysytnyk ❤️) and get a cinnamon bun. Cause there is nothing better than being reunited over a cinnamon bun.
Enjoying moments with your friends is not ‘falling off track’. Enjoy some extra food, and move on. Go use the extra carbs to crush you gym sesh 💪🏻 and enjoy some lean protein post workout. -
What are you going to do for yourself this weekend for #selfcare instead of self sabotage? 💘#healthybyhannahb
The pictures on the left were taken at a week out from The Northern Classic last summer and the ones on the right were taken about 4 weeks out from the VanProAm this past summer🙏🏼 A year apart, and roughly 15-16 pounds of stage weight difference...Cant wait to see what I can do this year with a proper offseason😈 #Consistency#BetterEveryDay#NoBullShit#FreeSmoke
@t3athletics in action at FitFest Vancouver!
What would YOU try?!
A.) HIIT Classes
B.) Hand Balances
C.) Acro Yoga
Let us know below!!
[[video edit by @jessicakennedy.coach from @strongsoulstribe. Ps I do not own the rights to this music song credit = Falling)
"If there is truly nothing that you can do to change your here and now, and you can't remove yourself from the situation, then accept your here and now totally by dropping all inner resistance.⠀
The false, unhappy self that loves feeling miserable, resentful, or sorry for itself can then no longer survive.⠀
This is called surrender. ⠀
Surrender is not weakness. ⠀
There is great strength in it. ⠀
Only a surrendered person has spiritual power. Through surrender, you will be free internally from the situation. You may then find that the situation changes without any effort on your part. ⠀
In any case, you are free." ⠀
- @eckharttolle 🌳 #thepowerofnow
Client work with @schebekts Demonstrating how to do Romanian Deadlifts
Posted @withrepost • @schebekts 🍑 Banded Fixed Barbell RDL 🍑
Another one of my personal favourites. Romanian Deadlifts are a fantastic exercise to really isolate the hamstrings and glutes while taking out the quad assistance leg drive out from a standard deadlift. Adding a band around the hips does wonders for reinforcing proper hinge by forcing the hips backwards also adding a nice little extra resistance as you thrust into hip extension
Here is my powerhouse client Bow demonstrating these beautifully 👌🏻💪🏼
Shoutout to this beast of a woman, I feel so blessed to call her not only my sister, but also my bestest friend.
When I was down in the dumps, being lazy and gaining weight, she was the one who smacked me and got me to see clearly where I was headed. She helped me find my passion, showed me the way to a happy healthy life.
When I am feeling unmotivated, I know I can always count on her to help reignite that fire.
Shes the strongest, most driven woman I know. And ontop of being extremely beautiful and fit as fuck, she has the most beautiful soul to match it and I know that no matter what, I can count on her to be my rock and set me straight.
Thanks for being exactly you Em, I honestly don’t know where I would be if God didnt grace this earth with your presence ❤️
My legs hated me after this I promise you 😩😩 HIIT workouts are a great way to incorporate cardio into your exercises. This leg day and cardio routine put me straight into an ice bath (not complaining tho) sometimes you gotta do what you gotta do to get to where you want to be
Focus on the present to prepare for the future 💯
Enjoy 💕 #trainwithme