It is more than just healthy eating and going to the gym. It is setting a goal in your mind and doing whatever it takes to achieve it. You will veer off track more than once, you will eat too much on some days and think your progress is ruined- that’s just life.
Being consistent is the best advice I can give anyone. Results don’t happen in one day but every day counts. The smallest changes make for the biggest results. You can still enjoy life while achieving your goals and we are here to show you how it is possible! Don’t give up! Be consistent, stay positive, and don’t let one bad day ruin your good days.
It's important that gym owners make the effort to get to know each member if the goal is to get them the most out of their training. Most of the time, beginning members don't know their potential, which makes setting goals hard let alone realizing them.
Jen is another great example here. She started about 2-3 months ago knowing she needed to lift to set a strong foundation, but didn't realize her potential in this area. This makes it difficult to obtain desired training effects with resistance training. This was the first week she's been able to make training consistently possible with a hectic school schedule. With a little push and guidance, she was able to easily rep out 95kg/209lbs on the back squat, a weight she never considered even trying to achieve.
If you love what you do, quality > quantity.
My legs are still feeling this workout from Saturday. I will leave the workout below- let me know if you try it!
Leg Day Workout
-Leg Extensions Superset w/ Lying Leg Curls 3x10-15 -Squats 4x3 (heavy set)
-Bulgarian Split Squat 3x10-20
-DB RDL 4x10-20
-Standing Single Leg Ham Curl 3x15
-Bulgarian Split Lunge 4x10-12
-Leg Press Superset w/ Sissy Squat 3x10,15 (Last set=drop set till failure)
-Single Leg Hamstring Curl 3x10-12
Seeing some non scale victories! My leg swoop is showing. There have been so many days recently that I've wanted to give up and not eat clean or work out but just curl in a ball and lay there. Yet I've gotten up, stuck either it, and worked hard physically and mentally to grow healthier. Working hard pays off!
• new week started off with some legs 😌
I warmed up with five minutes walking lunges=300 reps, some foam rolling and banded mobility, and 4×15 to 20 leg extensions: 🔸 4+3sets: heavy front squats for 6reps at 165lbs + lighter back squats (12reps)
🔸 4rounds: (burpee to) box jumps/kb swings/jump squats/kb sumo squats (10/10/5/10reps)
🔸 5sets per side: Smith machine split squats*/high step-ups (8-12/8-10reps), *starting with constant tension, then with lockouts
🔸 4sets: dropsetted leg extensions (12drop5paused+5reps), then some regular high reps ones
🔸 4+3sets: heavy banded squat press (12reps) + lighter ones with constant tension and low&narrow V-stance
🔸 walking lunges, abduction, and leg extensions to failure
front squatting were great, left me feel weak for the back squats though, the weight felt really heavy 🙈
plyometrics circuit outside was easy, (although I felt like dying lol, screw you cardio) compared to the last ones + some unilateral work, I start liking split squats more and more, yay😊
exhausted my quads with dropsets and paused reps for the isolation exercise, and then finished with fairly heavy presses, meaning even the first rep was pretty challenging to complete (but do 12+ more)🙃 and just really short finisher moves and stretch time - quite focused, good session (could've been a tiny bit better, but I am fine with being just good for now😎)👌🏾 I limited the heavy work sets of front squats and squat press (in the end), made sure to let a little bit energy left in my tank. usually I do at least one or two more sets after I feel like I'm done with the exercise (just like with reps🙃), but I'm trying not to do this as often anymore, because that's not training 'smart' ☝🏽 relaxing on the beach in the evening, still working on my 'chilling', it's kinda tough 🤓
lots of nutrients and hopefully rest, some upper body stuff tomorrow 😈 have a great new week everyone 🌴
This one goes it to all the girls that are too scared to wear certain clothes because of their cellulite. I've always been active and I've been strict with weight lifting for 3 years now & I still have it. EVERYONE has it. It's nothing to be ashamed of, it's the way out bodies were built. It's in our genes. Yes- there are way to reduce it (foam rolling is a major one) but having the perfect legs with no cellulite only exists in photoshop. Love your body & stay active 🌸
High rep low weight legs and booty work today. I like to keep the intensity high so lots of supersets and trisets to really kill myself. 😵 happy Mondayyy
Stair master warm up
Glute activation exercises
BB hip thrust | weighted rear lunge to knee ups
SM in&out jump squats | Banded BW hip thrusts
SM SL RDL | Banded rear lunge to extension
Banded squat walk outs | Banded squat jump with pulse | Banded BW glute bridge
Banded lat walk on treadmill finisher👍
The Gastrocnemius and Soleus are the two main muscles that make up the calf muscles. Both muscles converge together to form the Achilles tendon at the back of the ankle with the Achilles attaching to the heel bone. As a result, if the calf muscles are tight then the Achilles is tight. As we use the calf muscles a lot when we run, it's very easy for them to get overworked and tight. When calf muscles get tight the ankle can't move properly therefore range of motion is reduced. This places more stress on the Achilles which puts you at risk of injury. One way to reduce tightness in the calf muscles is through Myofascial Release.
In order to roll out the calves, sit on the ground with your legs in front of you. Place one leg on top of a foam roller or PVC pipe with your other leg crossed on top making sure that you relax your bottom foot. Placing your hands on the ground behind you, lift your butt off the ground in order to apply more pressure to the lower leg. Roll up and down your calf working the outside of the calf to the inside in order to find your "sweet" spots. Work down the calf towards the Achilles. Spend 30-45 seconds on each leg.
@elitehp @hartrehab @myofascial @rehabscience @theprehabguys @strengthcoachtherapy @joetherapy @tp_therapy @physicaltherapyresearch @triggerball_therapy @wesbrown_atc @mickhughesphysio @drnimamehran @tigglyy @neddles88 @toriathos @niko_lally