Love your body in all states, whether it be your food-induced comatose vaycay body, or your shredded just woke up haven’t-eaten-in-10-hours-belly.
Live your life! Remain consistent but remember that it’s all about the balance. Don’t forget to enjoy yourself too. Personally, I’m enjoying 5 coconut vodkas poolside atm.
I get a lot of questions regarding mobility and squats so here is what I have found.
I have done high bar and low bar, wide stance and narrow stance, switch a slight heal in my shoe and completely flat. I have changed it up many times to find what I like and what is comfortable. I would say though, there are defiantly perks to both.
Personally I love low bar (took a while to get used to) as I feel it keeps me in the best posture with the most amount oh weight on my back. I have my legs a little farther than hip width with my toes slightly facing outward.
Just getting into squats start with mid-high bar. It is the most basic and requires the least amount of mobility in the upper body. Once you have gotten more advanced experiment. If you have tight hip flexors and have trouble getting depth then try with your heals slightly elevated and legs a little closer together. If you have good rotation and flexibility in your hips and have the strength in your hammies try a wider or even sumo squat. There are so many different variations and they are all RIGHT as long as they work and are comfortable for you.
What’s your favourite form of squat?! 🍑
Ps. This full workout is coming at you next week so stay tuned 😎
The Collab w/ @leanneelizabethk 💪💪
For mobility, nutrition, stretching, calisthenics and bar expert. She does it all, check out @leanneelizabethk for your 🇨🇦 Vancouver training! 💪
Every Monday and Thursday from 5:30-6:30pm I teach a deadlift class at Vancouver Strength Collective Gym.
I really believe the deadlift is such a valuable lift to learn, and I wanted to provide an opportunity for folks who wouldn't otherwise access this movement to do so in an accessible way. 6-8:1 student: coach ratio, lots of equipment and mats, zero tolerance for harassment.
All the profits from this class sponsors us training, mentoring, supporting and feeding folks in our community who could really use access to these services.
Sliding scale $10-20/class, 268 Keefer St LG Unit 010.
👉🏼 To YOUR body.
With social media being such a huge part of our everyday lives its easy to fall in the trap of listening more to OTHERS then to OURSELVES.
Hearing what worked well for your favourite #Fitspo and wanting the same results.
“They lost 15 lbs so I should lose 15lbs.”
Not only does this mentality set you up for failure, but blindly following something you heard/read doesn’t teach you how to work WITH your body.
And setting the expectation that you SHOULD get the same results tends to also create a feeling of inadequacy if you DON’T.
Not making progress following a certain plan may have nothing to do with your commitment to it, but rather just the fact it may not be the right plan for YOUR body.
I am all for trying new things and experimenting to see what works best. But there is difference between approaching a new diet with “Lets see how MY body feels with these foods” vs. “Lets eat this way because it worked for THEM.”
First off, always do your research before jumping into something new & NEVER jeopardize your health for a superficial goal. You are so much more then just how you LOOK and your body doesn’t deserve being deprived of nutrients, pushed to an extreme or forced to deal with some ridiculous diet just because you saw some celebrity do it. 🙅🏼♀️
Ask: “Is this okay for MY health?”
Second, use YOUR past experiences when deciding if something MIGHT work for you. Take the time to actually reflect.
When have you FELT the best? - WHY?
Consider things beyond just the number on the scale or what size jeans you were wearing.
Think about how your energy was, your digestion, your hunger, mood, strength ETC.
Consider what foods YOUR body seemed to like, and the ones it didn’t.
Ask: “Is this right for MY body?”
Lastly, Don’t set expectations.
Give something a try to SEE how you feel, not simply to GET a result. If it works, and you do feel amazing & get awesome results… GREAT.
If not, thats okay - its not the right fit for YOU.
Remove the pressure.
Remove the stress.
Remove the potential to turn a fun learning experience into a NEGATIVE downhill spiral of demoralization. 👎🏼
Ask: “ Is this working for ME?”
Find more function in fitness.
Yes, I "bodybuild", but at the end of the day what I LOVE and want most is to feel athletic, able and strong in my own body.
Physically, my legs have grown from being trained, but what I've come to notice as of late is how ABLE I feel in them for the first time in a loooong time.
With this first half of the year filled with hikes, runs/trail runs, days spent walking for HOURS, paddle boarding, *attempted* snow boarding, surfing and spin classes, and frequent grueling workouts (which I love and find peaceful for myself) that now seem to have become considerably easier, I now more than ever appreciate the strength I've started to, and will continue to, build in these bad boys.
Bodies are awesome - they can be challenged in many ways, they can learn, and they most certainly can adapt.
Be aware of not only what you put into it, but what you put it through. Watch your abilities change & see as your faith in yourself grows. 🌱
Ps. You know you smashed a leg workout when you can see your shirt shaking in your workout video
I did my #VFMfullbody workout outdoors today. It was pretty hazy from all the forest fires out here🙁 but still felt good to be outside. Just grab a single KB and find a space to bang this one out: three flows and one superset💃🏼
1️⃣Alt. body clean to SA snatch to ground reverse lunge clean x60 sec
(Rest 10 sec)
2️⃣Alt. ground clean to swing snatch to Cossack x60 sec (Rest 10 sec)
3️⃣Alt. ground snatch to overhead reverse lunge to windmill x60 sec
(Rest 10 sec)
For my finisher I did a superset:
4️⃣Ground swings x60 sec
5️⃣Levitating side kick throughs x30 sec
(Rest 10 sec)
Finally arrived in Canada🇨🇦 I'm deliriously tired and couldn't tell you how many hours I've been awake but the Fooks family are slowly reassembling after a summer of adventure. I've had a lovely catch up with my parents after their American road trip, my brother is flying in from Japan tomorrow and then we're all driving up to Port Hardy to join my kickass Canadian family for the next two weeks🌎 ...but first sleep
#MythBusterMonday ... answer: FALSE ! Running indoors is great and there’s nothing wrong with it, HOWEVER, running outdoors has been proven to be more effective!
For those of you who do enjoy running or are forced to do sprints by your stupid personal trainer (🙃), you may want to switch to a natural environment. Studies have shown that running outdoors will burn more calories per hour than you will on a treadmill. This is due to the increased amount of energy required to run outdoors. When outside you’re constantly changes surfaces, battling the wind, and making quick and sudden stop and changes in direction etc ... which all lead to more calories burned.
Mimicking the stair climber machine outdoors is also more beneficial than the machine. For example, those of you that do the Coquitlam Crunch or hikes that involve uphill stairs will notice it feels MUCH harder than the stair master machine. This is probably because 90% of us put our hands heavily on the rails when using the stair master machine thus significantly decreasing the effects of the machine.
Studies also show that when cardio is done outdoors you will experience improved mental well-being; you’ll feel an increased sense of revitalization, increased energy, decrease in anger and depression.
So if you never exercise outdoors and you feel you’re not getting the most out of your workouts, might be worth while to take it to the streets !
got to the gym this morning, got on the treadmill ... then realized I forgot my headphones and phone at home 😭😭😭 tried to get my workout in, but after 10mins of cardio I couldn’t do it without watching some Netflix 🤷🏽♀️ it honestly threw off my whole day ... so I’ll try again tomorrow morning! my room is still a mess since I haven’t finished reorganizing it and I chopped off a lot of my hair today (not in this pic, will be revealed soon) 💇🏽♀️ also I CANNOT believe how close it is to summer being over it went by so fast! I started organizing my fall schedule and it’s going to be hectic! But I’m using a planner and plotting my workouts so I’ll be able to do them between classes and coaching!!
Can I just compete again please?! I honestly feel a bit lost in off-season. I miss the structure and commitment of prep. I love not being stressed about being invited out for dinner, and being able to participate in work lunches and things like that, but I really do love having a goal and a deadline. With off-season I do have huge goals, but you don't get the same sort of gratification because you don't get to see the changes until you prep again! I can't wait to see all my hard work when I step on stage next year cause its been a long road to get there. #19WeeksUntilPrepStarts#PrepBeforePrep#BluvosFitness#BluvosLifestyle#BluvosNation
It was a 1 set kinda day..erectors are absolutely fried from probably too many consecutive weeks of heavy training, which means it’s time to dial it back a bit. But first..a squat rep PR. 455lbs x 8 reps for a new 8rm with a little left in the tank. Definitely the strongest squats have ever felt, excited to see what this turns into in a few weeks. The Mauler @famousbouncers in the house today spottin’ and filmin’ me. Im the worst training partner ever 😂
✨TODAY WAS A GOOD DAY✨ .
This weekend was a huge eye opener for me, I hit a new low and I hated the person I had become and didn’t like the person I saw when I looked in the mirror
Today was the first day where I felt like I had complete control over every aspect of my day and it felt amazing! My mindset, my emotions, my hunger, my urges everything! I set new goals, made new programs/ plans and have something to work towards now with both my recovery and my fitness goals. Today was a win and I couldn’t be happier! I know it’s only a day but I’m celebrating every small win to create that momentum that’ll launch me forward to keep working towards those goals! .
This week and every other week going forward I am fully, 100% committed to bettering myself and taking the necessary steps towards my recovery
To hold myself accountable I am setting small daily goals, slightly larger weekly goals and an even bigger monthly goal. I find it easier to stay on track when I have goals and something to work towards, I thrive off structure and goals definitely help! .
I reprogrammed my meal plan to ensure I don’t feel restricted and increased my macros slightly so I don’t feel the need to binge. I’m listening to my body for the past couple weeks and I noticed I was super hungry all the time and that was probably the reason why I was bingeing all the time, I was depriving myself. Hopefully this helps cope and deal with those binge urges
Today was a good day, I was happy, I set new goals, I had a great training session, switched up my cardio to get myself out of my comfort zone, cooked some yummy meals, enjoyed my food, didn’t feel restricted and I didn’t feel the need to binge. WIN 🙌🙋♀️
Can’t complain when your homie with @clifbar gives you the call to do stretch therapy at Crankworx in whistler ⛰ 🚲😁 Wish I had gotten more content to share but was too busy stretching sponsored athletes, watching riders bomb down the hill, and taking a gondola up the mountain to hit up the corona party. Just wish they needed an FST all week 😂
🔥🛫🛬Landed in Taipei at 5:30am in the morning😨, out moving/gyming in the afternoon! Jet lag killing me but moving around helps with that! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I brought an agility ladder, few cones, bands and hurdles with me on this trip. These equipments are so versatile that I can get a quick workout in anywhere where there’s open space. I had to move around a bit after sitting on an airplane for 12 hours! I started with dynamic warm up before doing some agility ladder drills and cone drills. My movement is god awful, the jet lag is real! I only spent around half an hour out by the dike in the sun, I went to the gym for a light session after! Ive been doing something like this every Monday for past few weeks to switch things up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can do a simple workout like this without the equipment! Start with a dynamic warm up, I like to mix all kinds of different movement together, (the catipillar-cobra in the 3rd clip is a good one for post flight, loosens up your hamstrings and especially your lower back!). Instead of using the ladders you can find a line on any court and proceed to do a variety of different drills (side to side with 1 foot in, In in out out are the ones I did. I did a few more not on video). After your done with those you can do square cone drills (set 4 markers, use your phone or bag if you need to)! Combine sprinting, shuffling, or whatever combination you want!
This style of training is fun for me and you really don’t need much! It also gets my body moving all sorts of different ways and feels great after a long flight sitting. It’s a great form/variation of high intensity interval training if you ever want to switch it up. Happy Monday to all of you! 💪👌WHO wants to train with me?! #mondaymotivation#JustAKidFromRidge#Taipei#DefenseIsOverrated#Basketball @vancouver.fitness @nike @mec @adidas @underarmour @houseofhighlights @worldstar @gymshark @outdoor.workouts @barstarzz @barstoolsports @bleacherreport @garyvee @therock @kevinhart4real @justtrain @rademita @lethalshooter
Dinner tonight was 👌🏻, it was a Mexican salad bowl🤤 - I promise there’s lettuce under there😇. I pre-washed all the ingredients yesterday so today it took all of 5 minutes to put this together. Full disclosure, I added an indecent amount of sour cream and cheddar cheese after the photo🙊.
Are you struggling to lose body fat?? Remember weight loss and fat loss are different things......
I often talk to people about how they plan to achieve their fat loss goal. The common response is counting calories and only eating 1200 calories per day. I'm not sure who made up this magic number of 1200 calories = ultimate fat loss?? I completely understand people's confusion with the best methods or "diets" for fat loss due to conflicting and #fakenews (😂) in the media.
Some things to note about fat loss:
1️⃣don't worry too much about the number of calories you eat each day, focus more on quality of calories - #macros - meaning daily percentage of proteins, carbs, and good fats.
2️⃣In order to decrease body fat percentage you want to do strength training, in order to power through effective workouts you need fuel (especially protein) in your body. Eating 1200 calories per day on a regular workout regimen will not provide you with enough fuel to push through workouts, effectively recover from workouts, and keep energy levels high throughout the day.
3️⃣Depriving your body of calories it's needs due to "dieting" (I hate that word) might be good for short term "weight loss" but is something that you won't be able to stick to long term and will NOT be effective for long term success and overall enjoying life!
4️⃣I could go on forever, but moral of the story = eat healthy foods to fuel your body, don't eat or drink empty calories, don't deprive yourself - eat in moderation, push through so killer strength training and #hit cardio workouts as this will be much more effective than following the "1200" calorie diet.
We are all built differently - think about it- how can one magic number work for everyone???
Our signature Quest class is a unique combination of intervals on water-based rowing machines mixed with dynamic strength and sculpting movements for the perfect balance of cardio and strength training. Most classes are held in dim or candle lit lighting. All levels welcome, we’ll teach you everything you need to know!
Book a class on the Mindbody app @mindbody or directly through our website!
You read right...FREE CLASS!
Army of Sass is coming to Burnaby, come see what we're all about at no cost to you! 👠
Join us on... Monday, August 27th from 7-8pm at Danzmode.
Experience required: NONE
No need to register for this class, just come!
First time doing a gymnastic based workout in ages. A good reminder to get back at it and maybe buy a set of rings for the new gym! Of all the workouts during the week this one is the hardest. You’ll never see a gymnast that isn’t jacked!
Part 2 of my CircusFest performance (which is actually part 1, because I posted my favourite part yesterday... but the order doesn’t really matter because I had to mute the audio anyway 😞)
This is the part in which I struggled to kill time because I had planned quite a bit more climbing and apparently also rushed some of my moves. Lots of dramatic/awkward arm dancing for the win.
Thank you @circusfestvan for having me!
I find a lot of people are overly concerned about what they should be doing with their pre and post workout nutrition. While I’m a fan of supplements and nutrition around workouts I do think there some basics that need to be covered first ...check out my three tips on how to optimize for your workouts. 💪🏼💥
“Bounty” Sugar free chocolate filled with coconut 🌸🥥
Coconut oil @nakedcoconuts
Pitaya powder @colorfud
Yacon syrup @hellohealthycol
Chocolates sin azúcar rellenos de coco🌸🥥
Aceite de coco
Polvo de pitaya @colorfud
Agua de rosa
Sirope de yacon @hellohealthycol
#MotivationMonday back to receiving the "Best Poser Award"... it would have been amazing if I could have paired that up with a pro card that night but no complaints here. Another 2.5 weeks until we ride the roller coaster again and battle it out to have this trophy sit next to that pro card #procardhungry
Posing shorts from @broactivewear - currently holding a sale so hit them up for the best deals!
This year was my 3rd year leading the @ryu_apparel @kitsfest Beach Bootcamp and it keeps getting better and better. We had even more people come out this year than last! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The brand and community is growing and it’s humbling to see new and old faces come out to classes I run with RYU. I’m exited to see this event grow. Lulu Lemon has sunset yoga....well RYU is going to have the #bestbeachbootcamp of the summer! ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Thanks so much for your love and support. I love sharing my passion for fitness with others and not to mention doing it along side two awesome instructors @sonyafitwright & @cmahannah #dreamteam