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  • jay_marsh_fitness
    FITNESS PROFESSIONAL
    @jay_marsh_fitness

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|| STATIONARY SPLIT LUNGES || _____
These can be performed anywhere with little or no equipment 
_____
✔️ to target the glutes more try taking a wider stance, this will take the resistance off the quads
_____
✔️the key is push up through the heel on the front foot 
______
✔️ keep torso upright with proud chest & lower hips & shoulders straight down
|| STATIONARY SPLIT LUNGES || _____ These can be performed anywhere with little or no equipment _____ ✔️ to target the glutes more try taking a wider stance, this will take the resistance off the quads _____ ✔️the key is push up through the heel on the front foot ______ ✔️ keep torso upright with proud chest & lower hips & shoulders straight down
|| BIRTHDAY CELEBRATIONS || _____
Happy birthday muscles! Xx
|| BIRTHDAY CELEBRATIONS || _____ Happy birthday muscles! Xx
|| DROP SETS || _____
✔️ are a high intensity technique where you perform an exercise & then drop (reduce) the weight & continue for more reps until failure ________
✔️they are a great way to increase blood flow & promote muscle fatigue to ensure muscle hypertrophy (an increase in muscle mass) 
________ ✔️they can be used to target stubborn muscle groups by fatiguing the deeper muscle fibres
|| DROP SETS || _____ ✔️ are a high intensity technique where you perform an exercise & then drop (reduce) the weight & continue for more reps until failure ________ ✔️they are a great way to increase blood flow & promote muscle fatigue to ensure muscle hypertrophy (an increase in muscle mass) ________ ✔️they can be used to target stubborn muscle groups by fatiguing the deeper muscle fibres
|| Miss you today & always Mum || ____
Your love burns strong 
#8years
#missyou 
#loveyou 
#love 
#mum 
#thinkingofyou 
#missyoulikecrazy
|| RIDING SHOTGUN || ____
#notspoiltmuch 🐶
|| SPRINT WORKOUT || ______
This workout will get the blood pumping! 
______
✔️Keeping the recoveries short will ensure the heart rate stays high & it will give the cardiovascular system a good workout 
______
✔️no. of sprints & intensity can be adjusted depending on your goals & fitness level
✔️total workout time 15 - 25 mins
|| SPRINT WORKOUT || ______ This workout will get the blood pumping! ______ ✔️Keeping the recoveries short will ensure the heart rate stays high & it will give the cardiovascular system a good workout ______ ✔️no. of sprints & intensity can be adjusted depending on your goals & fitness level ✔️total workout time 15 - 25 mins
|| HOMEMADE PROTEIN BALLS || ______
500g organic oats • 10 scoops RAW protein powder • 90g sugar free dark choc • 3 teaspoons cocoa powder • 1/2 cup mixed raw nuts • 1/4 cup chia seeds • 2 teaspoons cinnamon powder 
_____
✔️ blend all ingredients in food processor then tip into a mixing bowl & add water to desired consistency
_____ ✔️ roll balls in desiccated coconut & enjoy healthy eating
|| HOMEMADE PROTEIN BALLS || ______ 500g organic oats • 10 scoops RAW protein powder • 90g sugar free dark choc • 3 teaspoons cocoa powder • 1/2 cup mixed raw nuts • 1/4 cup chia seeds • 2 teaspoons cinnamon powder _____ ✔️ blend all ingredients in food processor then tip into a mixing bowl & add water to desired consistency _____ ✔️ roll balls in desiccated coconut & enjoy healthy eating
|| HILARIOUS || _____
This absolutely made my day! 😂Thanks for sharing @journalforjai
|| HILARIOUS || _____ This absolutely made my day! 😂Thanks for sharing @journalforjai
|| DELAYED ONSET MUSCLE SORENESS || ______
More commonly known as 'DOMS'
______
✔️Is the pain & stiffness felt in muscles several hours to days after exercise. The soreness is felt most strongly 24 to 72 hours after exercise
______
✔️It's microscopic damage to muscle fibre that peaks at about 36 hours post-exercise
✔️It's the process of overloading the musculoskeletal system & then allowing it to recover & get stronger
|| DELAYED ONSET MUSCLE SORENESS || ______ More commonly known as 'DOMS' ______ ✔️Is the pain & stiffness felt in muscles several hours to days after exercise. The soreness is felt most strongly 24 to 72 hours after exercise ______ ✔️It's microscopic damage to muscle fibre that peaks at about 36 hours post-exercise ✔️It's the process of overloading the musculoskeletal system & then allowing it to recover & get stronger
|| HOMEMADE ACAI BOWL || _______
Slowly perfecting the art of making homemade acai bowls 
______
Ingredients : Amazonia frozen acai • banana • strawberries • mixed frozen berries • goji berries • chia seeds • honey 
_______
#acai #acaibowl #acaibowls
|| HOMEMADE ACAI BOWL || _______ Slowly perfecting the art of making homemade acai bowls ______ Ingredients : Amazonia frozen acai • banana • strawberries • mixed frozen berries • goji berries • chia seeds • honey _______ #acai  #acaibowl  #acaibowls 
|| DUMBBELL NEUTRAL GRIP PUSH UP INTO BRIDGE POSITION WITH ALTERNATE LEG LIFTS ||______
The goal with this exercise is to keep the core engaged throughout the entire movement 
_____
✔️ focus on controlled form & keeping a straight line through the body from head to toes 
_____
✔️ controlled breathing
|| DUMBBELL NEUTRAL GRIP PUSH UP INTO BRIDGE POSITION WITH ALTERNATE LEG LIFTS ||______ The goal with this exercise is to keep the core engaged throughout the entire movement _____ ✔️ focus on controlled form & keeping a straight line through the body from head to toes _____ ✔️ controlled breathing
|| SPRINT WORKOUT || Find an oval or park & give this workout a go.....
✔️important to include some dynamic stretching prior to training to reduce the risk of injury ✔️no. of sprints & intensity can be adjusted depending on your goals & fitness level
✔️total workout time 30-40 mins #running #sprints
|| SPRINT WORKOUT || Find an oval or park & give this workout a go..... ✔️important to include some dynamic stretching prior to training to reduce the risk of injury ✔️no. of sprints & intensity can be adjusted depending on your goals & fitness level ✔️total workout time 30-40 mins #running  #sprints 
|| TIMEKEEPER || ____
Keeping me accountable!
|| TIMEKEEPER || ____ Keeping me accountable!
|| BEST FRIENDS || _____
|| BEST FRIENDS || _____
|| BLOCK TRAINING ||_____
Block training periodization is when training is broken down into a series of phases geared towards improving a specific element of performance
_____
With block training, each phase of training is geared towards the respective athlete & their strengths or weaknesses

There are 3 phases in block training

1. Accumulation: A period of high volume & low intensity when the athlete develops the foundation for the rest of their training
2. Transmutation: The intensity increases while volume decreases. This phase focuses more on the specific abilities the athlete wishes to develop
3. Realization: The peaking phase when the athlete reaches top performance or conditioning. The volume is low to allow the body to recover, but the intensity is high to get the body into the highest level of fitness possible
______
Block training gives the athlete a set method of progression to improve any aspect of performance
_____
#health
#fitness
#muscle
#functionaltraining 
#fit 
#exercise
#blocktraining 
#workout 
#fitdad
#train 
#training 
#lifestyle 
#fitnessmotivation 
#bodyweighttraining 
#outdoortraining 
#personaltrainer 
#coach
#functionalfitness 
#tflers 
#fitnesstips 
#igfitness 
#follow 
#workoutanywhere
#motivation 
#personaltraining 
#active 
#instagood 
#fitnessaddict 
#nogymneeded
|| BLOCK TRAINING ||_____ Block training periodization is when training is broken down into a series of phases geared towards improving a specific element of performance _____ With block training, each phase of training is geared towards the respective athlete & their strengths or weaknesses There are 3 phases in block training 1. Accumulation: A period of high volume & low intensity when the athlete develops the foundation for the rest of their training 2. Transmutation: The intensity increases while volume decreases. This phase focuses more on the specific abilities the athlete wishes to develop 3. Realization: The peaking phase when the athlete reaches top performance or conditioning. The volume is low to allow the body to recover, but the intensity is high to get the body into the highest level of fitness possible ______ Block training gives the athlete a set method of progression to improve any aspect of performance _____ #health  #fitness  #muscle  #functionaltraining  #fit  #exercise  #blocktraining  #workout  #fitdad  #train  #training  #lifestyle  #fitnessmotivation  #bodyweighttraining  #outdoortraining  #personaltrainer  #coach  #functionalfitness  #tflers  #fitnesstips  #igfitness  #follow  #workoutanywhere  #motivation  #personaltraining  #active  #instagood  #fitnessaddict  #nogymneeded 
|| INDOOR SESSIONS || _____
Cooler weather means some indoor sessions are back in favour
_____
A favourite session of mine is a HIIT session
_____
20 seconds all out effort followed by 40 seconds recovery - Repeat as many times as desired
|| INDOOR SESSIONS || _____ Cooler weather means some indoor sessions are back in favour _____ A favourite session of mine is a HIIT session _____ 20 seconds all out effort followed by 40 seconds recovery - Repeat as many times as desired
|| WORKING ON THOSE FOOT SKILLS ||
|| WORKING ON THOSE FOOT SKILLS ||
|| LOWER BODY WORKOUT ||
This workout focuses on pyramid training with reps increasing with each set
✔️sets, reps & intensity can be adjusted depending on your goals & fitness level
✔️focus on pushing through the heel with each exercise to engage the glutes
✔️weight/resistance can be added as desired ✔️total workout time 45 - 60 mins ✔️try & keep rest periods for each set <60 secs in order to maintain an elevated heart rate
|| LOWER BODY WORKOUT || This workout focuses on pyramid training with reps increasing with each set ✔️sets, reps & intensity can be adjusted depending on your goals & fitness level ✔️focus on pushing through the heel with each exercise to engage the glutes ✔️weight/resistance can be added as desired ✔️total workout time 45 - 60 mins ✔️try & keep rest periods for each set <60 secs in order to maintain an elevated heart rate