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@crea.capacitacion

1. Mira a la persona que está hablando. 2. Hacer preguntas. Muestra interés para que captes interés. 3. No interrumpas; reconoce el momento adecuado para intervenir. 4. No cambies el tema de imprevisto. 5. Muestra empatía por la persona que habla. 6. No controles la conversación. Permite la retroalimentación y diversidad de opiniones. 7. Responde de manera verbal y no verbal. 8. Juzga sólo el contenido y no a los interlocutores. 9. Comunica tus emociones y opiniones. @enriqueduquecoach #inspiration #motivation #liderazgo #instalike #like4like #ecuador #transformation #exito #determination #picoftheday #capacitacion #perseverancia #latinoamerica #socialmedia #results #coach #onlinecoach #trabajoenequipo #emprendimiento #emprendedores #determinacion #confianza #likeforlike #picoftheday #goodmorning #comunicacionefectiva

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@andymotu

‼️ RESULTS ‼️ Sarah is a student who’s self esteem and confidence skyrocketed after undergoing this transformation with us 😱 . At the tender age of 18, Sarah was a girl with low confidence and was not at all comfortable in her own body. “I hated the way I looked. I was constantly comparing myself to everyone which damaged my self-esteem. I was sick and tired of being that person!” 😩 . After being introduced to our coaching programme, she transformed into the person on the right! In total she’s lost 5kg (11 lbs) and 5% of body fat in 2 months and have been maintaining it ever since! Not to mention, she has gained so much more confidence in herself.🤩 . With her increased amount of lean muscle, Sarah now rocks any fashion she wears. And the bonus of feeling so energetic and not falling asleep in class is very handy 👋 . It has been 3 years since and she has not only maintained her results, Sarah is now coaching a bunch of lucky people towards their health and shape goals too! . ⭐️ Finally, are you ready for some motivating advice from her? Here it goes, “Give yourself a chance to change! Most important is to never stop when the going gets tough. If you stop, you have to start again. Always keep pushing!” . 👇 Click the link in my bio to get started on your transformation. 🏅 Coach Andy 📲 +65 9765 2221 . ⭐️ Follow @andymotu for daily tips on nutrition, fitness and mindset. . #andymotu #coach #onlinecoach #healthierpeoplehappierfamilies #transform #overweight #weightloss #fatloss #musclegain #results #fitness #selfconfidence #selfesteem #mindset #student #singapore #healthysg #study #singapore🇸🇬 #coaching #fashion #fit #beforeafter #heartattack #young #igsg #instasg #instagramsg #sghealthy at Asia/Singapore

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@triathloncrewcologne

Auf euren Wunsch hauen wir gerade eine Videoserie „DO IT YOURSELF TRAININGSPLAN“ raus. Wir zeigen euch in 3 Videos, wie ihr euren eigenen Trainingsplan erstellt und worauf zu achten ist! . Den Link zum ganzen Video findet ihr in der Bio, oder direkt auf unserem Youtube Kanal! . #triathloncrewcologne #tcc #triathlontrainingsplanselbererstellen #doityourselftrainingsplan #triathlon #training #trainingsplan #coach #youtube #science #coaching #tri #tricoach #onlinecoach at Cologne, Germany

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@avatar_sport_com.ua

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@taryn_annette

Do you take progress pictures? . . As humans we are the most critical on our own appearance. We are also typically the last to see our body changing just by looking in the mirror. . . One of my fav ways to track progress is by pictures or video of certain lifts. It allows me to see all the growth I’ve made, which is a wonderful tool for those getting started in their fitness journey. . . Remember your results take time, so seeking an overnight transformation also won’t get you anywhere. Here’s my progress from a regular crow pose to doga style 🙃. Whats been a positive step you’ve taken this week towards your goals? #yoga #goldendoodle #flashbackfriday at Houston, Texas

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@personaltrainer_do

Sẵn sàng cho cuộc chiến sắp tới. #bulking lần 2. Mục tiêu đặt ra 85kg. #onlinecoach #bodytransformation #followme #personaltrainer #asianboy #gym #motivation #bodybuilding #vietnam #beastmode #78kg

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@stephaniewood_pt

RDL's using the trap bar, a great exercise to hit those glutes and hammies. • Feet hip width apart, shoulders back, lats engaged, knees soft, head in line with your spine as you hinge at the hip pushing your glutes back as you go down. • Give it a try and see what you think....... • • • • • • • • • • #stephaniewoodpersonaltraining #leeds #femalepersonaltrainer #onlinecoach #yorkshire #fitness #weightlossjourney #mindfulness #gym #weights #rdl #trapbar #glutes #hamstrings #motivate #bootybuilding #booty #squats #squatspo #strength #muscles #lunges at Stephanie Wood - Personal Training.

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@call_a_midwife

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@frederikbaunsoe

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@liferedefineduk

Anyone else?? 🤣 #fridayvibes

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@luke_anderson_mmt

💠 280kg beltless PB 👊 ▫️ Pulled 290kg the next set but the 280kg rep felt so smooth had to post it instead 💪 ▫️ Cheers @worldgym.ipswich for the deadlift party! ▫️ @asnchermside @asn_fuelled @teamsacrifice @logan_robson at World Gym Ipswich

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@peterlagermand1

Close stance safety bar box squat Superset Sissy squat Overstående superset var basen i the quad madness igår 💪🏻🔥 Jeg kørte 10 runder med 2 min pause imellem hver runde. Alle squat sæt var med 4-5 sek ekcentrisk vandring 🔥 70 kg x 10 80 kg x 10 90 kg x 10 100 kg x 10 110 kg x 10 120 kg x 10 120 kg x 10 120 kg x 10 120 kg x 10 120 kg x 10 Man kan selfølgelig sagtens bruge en almindelig squat bar. Alle 10 sæt sissy squat var af 12 kontrolleret reps 🔥🔥 Det eneste jeg ellers kørte var: 3 runder: Leg extension 20 rep Superset Midget walking lunges 30 skridt Din tur @anderstrust 💪🏻💪🏻💙 Follow the Daily pump om my IG story www.peterlagermand.com #onlinecoach #personaltrainer #teamlagermand #exerciseoftheday #bodybuilding #fitness #timeundertension #hypertrofi #trainsmart #workharder #beconsistent #onlyapproved #gymmotivation #quads #tomplatz @onlyapproved @justegg.dk @p15.dkj at Vesterbronx Gym

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@bar.fitness

First Pull Up🤔 😱Getting your first pull up can take awhile but when you get it, it’s an amazing feeling. Like with anything else, patience and consistency are key in being successful. . Body weight inverted rows: These are good for building up your pulling strength and understanding what a pull up will feel like. You can use rings or a TRX but just try to keep your grip similar to a pull up grip. Try to go more and more vertical and keep less weight on your feet. . Banded pull ups: Not everyone is a fan of banded pull ups. Unless you have a Gravitron or a pull up bar over your pool, getting that true body weight vertical pulling motion is tough. You can progress easily with the bands until you just don’t need them anymore! . Eccentric pull ups: These are my favourite. Basically, you start with your chin up over the bar and you SLOWLY lower yourself. The lowering part is called an eccentric contraction and it can really help build up strength when you’re not quite able to perform the concentric contraction. . Use all 3 methods and practice, practice, practice! . Let me know if you have any questions 😊🎤 Follow @bar.fitness . . . #barfitness #fitness #workout #weightloss #nutrition #healthylifestyle #nutritiontips #weightlosstips #fatloss #weightlosscoach #onlinecoach #exercisebands #instafit #calisthenics #exercisetips #workoutguide #exercise #healthylifestyle #health #pulluporshutup #trainer #fatlosshelp #pullupprogression #fitnesstips #crossfit #fatlossprogram #pullups #pullup

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@devan_my247pt

Macronutrient is a bucket term for the three types of nutrients that make up the bulk of what we eat: carbohydrates, fat and protein. Our bodies require ample amounts of each to function properly. On the other hand, alcohol also provides calories (7 calories per gram), but it’s not considered a macronutrient because we don’t need alcohol to survive, unlike fat, carbs and protein. Macronutrients are augmented by micronutrients, aka vitamins and minerals, to meet all of our nutrition needs. . . When getting started with counting macros the most important thing to calculate is your TDEE (Total Daily Energy Expenditure) basically, it’s the number of calories you burn in a day. Consistently eat less than this and you lose weight or eat more than this and you gain weight. . The Mifflin, M. D., St Jeor formula is one of the most popular and respected methods used to calculate your TDEE. . . Or alternatively use MFP methods. . . HOW TO TRACK MACROS IN MYFITNESSPAL If you’re new to tracking macros, MFP makes it easy — breaking it down into four easy steps: 1. SET YOUR CALORIES The first step is to establish your target calorie intake, based on your current weight, age, height, sex, activity level and goals. You probably already did this when you set up your MFP app. To view or update your diet profile, click on “Settings” and choose “Update Diet/Fitness Profile.” 2. SET YOUR MACROS Next, you’ll want to determine how you’re going to divide those calories among the three macronutrients. You can view or edit your macro distribution in your MyFitnessPal app by clicking on “Goals,” where you’ll see your “Daily Nutrition Goals.” MyFitnessPal automatically sets your macros at 50% carbs, 20% protein and 30% fat. You can tweak this distribution as you like. 3. PLAN AND TRACK YOUR DIET As you enter meals and snacks into your food diary, MFP will total how many grams of carbohydrates, fat and protein you’ve eaten. It’s key to plan your meals for the day, or you may find yourself at dinnertime with 5g of carbs, 15g of fat and 60g of protein left, a combination that can lead to a strange meal! . . 4. REPEAT AND REFINE! #macros #macrocounting #fitfam #my247pt #onlinecoach

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@jade_gilbertson

Brunch goals 🌺⁣ ⁣ Is it just me or does food taste better when it looks pretty 😍 ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #flamingocafe #seaham #brunch #pt #personaltrainer #personaltraining #balance #healthy #fitness #healthybodyhealthymind #veggie #vegan #breakfastgoals #brunch #friyay #coach #onlinecoach at Flamingo Bar and Cafe

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@limitless_personal_training

✨G R A T E F U L✨ . It’s a weird feeling, one which overwhelms and humbles me - the gratitude from my team. ❤️ . I’ll never get used to it and it’ll never get old. It’s a large part of why I changed careers at 38! To share the feeling with as many as I could of taking back control of your physical, emotional and mental well-being. . To help. To empower. To rebuild. . When I see the results and I feel the elation I am reminded why what I do is so damn important. And why I continue to work hard and with resolute focus on supporting those I work with to realising their goals. . To my team, you are my focus: and you are all AMAZING ❤️ Thank you for trusting me with your journey. I won’t let you down. 🙌 . Friday check ins done. My cup runneth over ❤️🙏 . . . . . #grateful #gratitude #humble #rewarding #coach #personaltrainer #bemore #commitment #dedicated #focused #driven #results #friday #fridaymood #onlinecoach #mindfulness #gratefulheart

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@coached_by_jonny

🏃‍♂️ 🚴‍♂️ POST-COMP NUTRITION the last of the competition recovery strategies series 🏃‍♂️🚴‍♂️ • • Post comp meal is of highest importance as an athlete and is the most accessible recovery strategy available to implement into your post race routine. This being said I often deal with clients who inadequately refuel following training and competition. • Your post race meal should aim to restore glycogen (carbohydrates stored in the body) and consume enough protein to repair muscles. • Rapid glycogen synthesis occurs with the ingestion of large amounts of carbohydrates (CHO) 1-1.8g per kg of body weight per hour at regular intervals 15-60 minutes and there after for up to 5 hours post comp (Jentjens et al 2003). This been said replenishment after long, strenuous endurance event can be delayed due to the metabolic stress and or mechanical damage elicited by the competition. • Consuming protein may help to attenuate soreness through the promotion of protein synthesis and muscle anabolism. Consumption of protein post competition also has been shown to increase rate of glycogen storage if CHO intake is inadequate (Burke et al 2011). • • Consuming antioxidants (AO) as a modality to enhance exercise recovery most notably the ingestion of cherries (bell et al 2016), blueberries (Mcaunty et al 2011), beetroot (Clifford et al 2016), pomegranates (Trombold et al 2011) have all been shown to accelerate recovery. Moreover try to avoid supplementation of AO, as studies have shown them to have undesirable inhibiting adaptive effects (Cobley et al 2015). • • PRACTICAL APPLICATION: -CARBS: 1-1.8g per kg of body weight per hour at regular intervals 15-60 minutes and there after for up to 5 hour -PRO: current body of literature gives no clear definition of guidelines on timing or quantity of consumption. Levenhagen et al (2011) suggests at least 10g of protein should be consumed within a 3 hour period. -AO: consuming a wide variety of whole foods containing high levels of AO post comp (smoothies are a good choice), avoid the consumption of AO supplementation. • #hardwork #dedication #consistency

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@teamsuperfox

FOODIE FRIDAY 🍳 ... ... ... BREAKFAST: Is it really the most important meal of the day? Well as always, it depends. Goals wise, if you are going for weight loss, it doesn’t matter as long as you ensure you are in a calorie deficit. You may wish to skip breakfast if you can be sure you won’t over eat when it gets to mid morning. There have been no evidence based studies to show that eating breakfast ‘kickstarts the metabolism or increases weight loss’. However when cutting your calories, it can help to evenly space your meals throughout the day so you are less likely to feel hungry and binge 🤓 ... ... ... #foodie #friday #friyay #foodporn #food #fitness #fitfam #nutrition #tips #evidencebased #science #education #bacon #eggs #breakfast #health #wellness #weightloss #fatloss #protein #macros #fitnessmotivation #girlswithtattoos #millionairemindset #personaltrainer #onlinecoach #prepcoach #coach #strength #conditioning

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@gofitwith_me

Hujung minggu ni nak buat apa? Buat masa utk exercise sikit. Kalau boleh ajak anak2 sekali. Biar mereka excited utk amalkan gaya hidup sihat dari kecil lagi. 👶 . Antara yg boleh buat sama2 dengan dia org: . 🏃‍♀️ Jogging kat taman atau tepi tasik. , 🧗‍♀️ Bawa ke tempat wall climbing. Yg ni budak2 mesti suka. . 🏊‍♀️ Bawa berenang. Bab main air ni budak2 mesti tak nak keluar kolam punya. . 🎡 Main kat theme park (taman tema) pun mereka seronok. Sambil bakar kalori, sambil2 kita bonding dengan mereka. . Sebenarnya tak susah nak berpeluh ni. Banyak tempat free. Jangan fikir nak kurus tu kena bayar membership gym je. Bayar saja, tapi tak pergi buat apa. . Betul ke betul? . . 👉 TAG KAWAN ANDA YG NAK KURUS KAW KAW. . Slot Online Coaching MAC dah dibuka. . ADA GROUP SUPPORT YANG POSITIVE, COACH YANG BERPENGALAMAN & MEAL PLAN YANG AWESOME. . 👆👆 . Sapa nak join belajar turun 2-5kg seminggu tapi BOLEH makan nasi? hubungi : . 📲019 327 0001 Coach Fadillah Assakhof. (Klik link di bio) at Putrajaya

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@katiedee_pt

#flashbackfriday 2 years since my first “fitness photoshoot” 😂 depending on your definition of fitness I guess! - Excited to do a shoot later the year... would be good to see how the last two years has changed my body: but you have to find the love for training first to achieve the consistency that leads to continual progress 🙏 - Fire requires a constant supply of fuel, oxygen and heat 🔥 - @maydwellphotography #fitnessgirl #fitnessmotivation #girlswholift #strengthtraining #balanceddiet #muscle #shape #training #gymlife #fitspo #instafit #physique #strong #healthy #happy #flexfriday #femalefitness #athlete #nutrition #passion #dedication #legday #personaltrainer #onlinecoach #londonfitness at London, United Kingdom

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@kaizen.life.spark

We automatically gain our go-to perspective as we grow up and there’s no doubt it serves us in some respects. But what happens when that perspective isn’t serving us anymore? . . What happens when you encounter an obstacle or you’re not getting the results you want? . . We can chose to keep the comfortable perspective we’ve always known or we can open our minds and broaden our perspective. Look at it from different angles and adapt to the situation. . . Your perspective will make or break you. Which one will you choose? . . #perspective #positivity #mindset #kaizen #kaizenlifespark #coach #transformation #motivation #inspiration #mind #soul #growth #lifecoachdxb #lifecoachdubai #onlinecoach #lifequotes #motivationalquotes #positivethoughts

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@love_fit_couple

Yes. After doing 1 same action daily for a 90days , it will become a lifestyle in you. But the 1st 21days is important to create that habit. If you fail once, then you got to start all over again. Let say if u on clean diet, you shouldnt eat deep fried food for min 21days. So after 21 days then consider 1st step. And the circle have to go up to 90days. . . #onlinefatlosscoaching #teamlovefitcouple#CoachVanessaLim⠀ . Coach Vanessa 📲 + 65 9296 6897 •⠀ We coach people worldwide. . . .⠀ #sgmom #sgmummy #sgparent #sgmomblogger #weightloss #loseweight #healthyhabits #detox #fatloss #weightlossplan #dieting #fitness #fatlossjourney #fatlosscoach #onlinecoach #weightlosstips #fatlosstips #loseweighttips #herbalifenutrition #herbalifecoach #herbalifesingapore #lazadaSingapore #musclegain

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@allisonmoyer

YOU MAY NEED MORE PROTEIN! _ Sugar cravings are a common complaint. And craving the sweet stuff is usually one of the main reasons people struggle to remain diet compliant. But before you justify your sugar indulgences in the name of "insatiable cravings"- REMIND YOURSELF what a craving REALLY is: 👉🏻 A craving is merely your body's way of alerting you to a nutrient deficiency or problem. _ In the case of persistent sugar cravings, it could be that you are either not consuming enough protein or not digesting the protein you are consuming, properly. _ One of proteins most critical functions in the body is to create stability with your blood sugar, which means if you're lacking protein, your glucose levels will start to run amuck, prompting you to reach for a quick fix- like sugar. DON’T! Instead, to help the craving, try drinking a protein shake mixed with some unsweetened almond milk or nibbling on some chicken breast dipped in mustard. And DEFINITELY reassess your total protein intake across the day. A general guideline for active individuals is .85-1g of protein per lb of bodyweight. _ If you feel like you are getting enough protein it could be that your cravings come from an inability to digest the protein that you're eating. Some suggestions here are to choose easily digested proteins like fish, prawns, egg whites and protein powders. Avoid hard to digest sources like beef and pork. Also- how you eat your food can affect the way it digests, so try to chew thoroughly, eat calmly and slowly, and avoid drinking too much water with your food, as this diluted the enzymes that digest your food. Try eating smaller more frequent meals as well. Large meals can overwhelm your digestive system. _ Lastly, if you’re STILL ravenous for sugar, you might want to look into your stomach acidity. Low stomach acid can prevent protein absorption, and high stomach acid can mimic hunger, prompting sugar cravings. _ _ FOLLOW @allisonmoyer #allifitness WWW.ALLI-FITNESS.COM _ #digestivehealth #guthealth #nutrition #sugarcravings #cravingsweets #diettips #nutritioncoach #onlinecoach #holistichealth #health #eatwell #metabolism #weightlosstips #nutritiontips #wellnesscoach

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@fempreneursecrets

⁣⁣ "If you want to success be unique." - Natalie Massenet⁣⁣ ⁣⁣ Now a days conforming pressures us but it is a reminder that being different isn't a bad thing. 😉 Don't worry about being unique, it means you're brave enough to be yourself. 💪⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ #FempreneurSecrets⁣⁣ .⁣⁣ .⁣⁣ .⁣⁣ .⁣⁣ #Fempreneurship #GirlBossTips #Fempreneurs #femalebusinessowners #thebossbabessociete #bosschic #mycreativecommunity #smallbusinessmarketing ⁣⁣ #lifecoach #lifestylebusiness #mindset #onlinebusiness #onlinecoach #thehappynow #womeninbusiness #emailmarketing #marketingstrategy #entrepreneurmindset #billionairelifestyle #marketingtips #marketingonline #getstarted #businesscoach #trustyourself #socialmediatips #mycreativebiz #millionairelifestyle #smallbusinessowner #femaleentrepreneur

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@matmummery

Massive good luck to all who are running the @brightonhalfmarathon on Sunday. Especially @alicarter1 and @bethhancock91 , both of whom are going for PB’s. 👏👏👏 - Yesterday or today is normally where it’s best to start ‘carb loading’. The important part... don’t overload. - I would recommend consuming 3-4g of carbs per lb of body weight for the next two days, this will ensure your body is hydrated (carbs store 3g of water with each gram) and ensure you have enough glycogen stored in your muscles for fuel. - Ideally avoid foods very high in fats, like oils, butters, cheeses, sauces etc. These will take longer to digest which may cause issues. Same applies to fibre, try not to take on too much fibre, as this can also cause stomach issues for some. - Remain positive throughout, gauge a comfortable pace and enjoy the experience. I hope you all accomplish your goals. 😊🙌💪👊 - Happy Friday! 🏃🏻‍♂️☀️🏃🏻‍♀️

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@josh_evanselite

Something I have personally done for a while, and I’m sure some of us have as well, is train at maximal intensity for multiple days in a row. That’s fine. But it’s how you recover from these sessions which will give you the maximum benefit of your training. Taking Rest Days is essential when performing at maximum effort for a consecutive number of days. If you’re trying to max out your numbers on a certain body part (squats during leg sessions for example), then you need to be able to recover from that in time for your next session. Don’t neglect your mobility either. Foam rolling and different forms of stretching are the main protocols for preventing tightness in the targeted muscle. If your muscle group isn’t firing at 100%, then you won’t be able to use it to 100% of its potential. Finally, ensure you are replenishing glycogen storage post-workout. Muscle glycogen is the energy source your muscles use to Perform their daily functions. Without it, you can’t use the muscle group effectively!

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@joeyoriginal

Teaser... at Original Body By Joey

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@63success.team_

Save yourself the time and effort required with growing a successful Instagram. 🕒 Our team of professional Instagram managers have you covered! 👥 Message us your email address to learn more. 📥 ___ #startupgrind #entreprenuer #motivated #businessowners #smallbusinessmarketing #businessplan #onlinecoach #hustle #businessmindset #entrepreneurship #ceo #digitalmedia #growthmindset #inspirational

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@c_j_barney

Client spotlight Martin clearly didn’t get the memo that you’re meant to use the better lighting in the AFTER photo! 😂🤦🏼‍♀️ but the benefit of real results is you don’t need to fake anything. Since December we went on a short cutting phase just as a means of fulfilling a personal goal of Martins while he dealt with a long term knee issue. The time off heavy work just adapted our focus and around 9kg from the original start weight - the boy looks f****** awesome. Now we get back to moving some weight and steady increase of cals #CJBstrong @cjb.strong For coaching or programming enquiries email [email protected] -------------------- @strengthshopuk CJBSTRONG 5% off --------------------------- #iifym #motivation #gym #fitness #squat #train #liftheavy #sumo #powerliftingteam #fitfam #gymmotivation #fitnessmotivation #motivation #strengthcoach #fitnessjourney #Onlinecoach #athlete #crossfit #followforfollow #bodybuilding #powerlifting #deadlift #photography #improveyourbench #instafitness #GBPF #bench #igfitness #photooftheday #2019 @undergroundbtn

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@builtstrongonlinecoaching

Three Tips To Improve You Bench 💥 Tip 1️⃣ Squeeze your shoulders blades together when you’re lying on the bench this will improve stability and put your shoulders in a better position to bench Tip 2️⃣ Drive your heels into the floor, the more stable you are throughout your body the harder you can push When you bench keep your heels close and push them into the floor this should feel like your hamstrings and butt are working Tip 3️⃣ The brace...before you start the downward phase take a big breath in push it into your belly, hold your breath into the rep is finished So... The more stable you can make your body while you bench the better position you put it in to exert force... Join our email list for a tonne of free info about training & nutrition by visiting www.builtstrongonlinecoaching.com

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@instapranav23

Khilata koi nahi hai sab apne naseeb ka khate hai! ———— Shot by📸 @finaltakefilms.in . #PranavSaini ———————
🚨 ONLINE PERSONAL COACHING
📬 EMAIL : [email protected]
🌏 WEBSITE : www.psfitness.in (LINK IN THE BIO)
———————
.
 #onlinepersonaltrainer #onlinepersonaltraining #onlinecoach #personaltraining #dietplan #mealplan #workoutplan #coach #getfit #fitnessinfluencer #brandinfluencer #pacinos #prosupps #PacinosAtTarget #PacinosSignatureLine #Pacinos @pacinos @pacinossignatureline ——————————————————— at Punjab (region)

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@denzeldionhealth

I HONESTLY BELIEVE JUMPING IS A SUPERPOWER.⁣⁣⁣ ⁣⁣⁣ Here's the thing though. I didn't realize how amazing jumping is for the body, bones and overall athletic performance.⁣⁣⁣ ⁣⁣⁣ I am NOT a professional athlete. I am just someone that plays basketball for leisure and I really enjoy it.⁣⁣⁣ ⁣⁣⁣ Jumping or plyometrics could be THE BEST expansion movement we could do at any time of the day. The reason why I want to emphasize this is because 99% of the time we're always contracted.⁣⁣⁣ ⁣⁣⁣ Just think about the times when...⁣⁣⁣ ⁣⁣⁣ You're sitting in front of your computer⁣⁣⁣ Scrolling through your cellphone⁣⁣⁣ Doing bicep curls in the gym⁣⁣⁣ Doing barbell rows⁣⁣⁣ ⁣⁣⁣ To put it simply, we lack the skill of opening up and expanding our bodies.⁣⁣⁣ ⁣⁣⁣ JUMPING is the best to do just that.⁣⁣⁣ ⁣⁣⁣ Th reason I say this is because jumping can do so much benefits physically and emotionally. It improves bone health, power, endurance and opens up the hips and torso.⁣⁣⁣ ⁣⁣⁣ On the other hand, jumping makes people easily happier in any random moment. It makes people laugh.⁣⁣⁣ ⁣⁣⁣ And the reason I am a big advocate of PLYOMETRICS is because it gives you the opportunity to train your body to explode and open up. Living sedentary could lead to a lot of imbalances and tight muscles and even more suppressed emotions.⁣⁣⁣ ⁣⁣⁣ And there's no other movement besides JUMPING that can literally train you to free your body.⁣⁣⁣ ⁣⁣⁣ However jumping is very technical. One should learn how to land, use the hips and accumulate enough power through the hips to jump effectively.⁣⁣⁣ ⁣⁣⁣ Incorporate plyometrics into your training and you could see profound effects not only in terms of how you look but how you perform! at Philippines

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@satukalmi

Kuinka teet viikonlopustasi entistä paremman: 1. Nollaa kovalevy eli puhelin äänettömälle ja läppäri kiinni ajoissa illalla. Näin nukut paremmin etkä mieti työasioita tai some juoruja koko yötä. 2. Vietä aikaa niiden ihmisten kanssa jotka tuovat iloa elämääsi. 3. Tee jotain kivaa mistä nautit!!Itse aion pyhittää viikonlopun treenaamiselle koska se on mukavaa. 4. Älä stressaa tulevasta työviikosta tai siitä mitä tapahtui ehkä tällä viikolla. Nauti hetkestä ja unohda mennyt sekä tuleva. Ole läsnä tässä ja nyt. 5. Lepää!! Älä täytä kalenteria aamusta iltaan vaan oikeasti anna itsellesi aikaa ihan vaan siihen että relaat. 6. Joka aamu kun heräät mieti 3 asiaa josta olet kiitollinen juuri nyt. #weekend #behappy #fitfarmbikinichallenge #coach #onlinecoach #goodvibes #youchoose #friday

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@thesimplysage

General rule of thumb: Reds should be served in a glass with a larger bowl so the aromas can be released, while white wines in a glass with a smaller bowl, to trap the aromas. The more mature and full bodied the red wine, the larger the wine glasses with fuller & rounder bowls and a larger opening. Complex aromas and flavours of red wine demand a glass with a larger surface area to ensure that the wine comes in contact with more air for you to detect the aromas. For white wines, the bowls are more U-shaped and upright than that of a red wine glass, allowing the aromas to be released but not escaping from the glass while also maintaining a cooler temperature. A sparkling wine glass or champagne flute is upright and narrower than most wine glasses to retain the carbonation and capture the flavour in the beverage. For rose wines use shorter stemmed glasses with a short bowl and a slight taper for mature varieties, or a slightly flared lip for younger wines. Rose wines have a fairly similar fermentation process as white wines, so you could also use a white wine glass if a rose wine glass is not available. A dessert or fortified wine have a higher alcohol content so the glass should be smaller. This also helps direct lesser wine to the back of the mouth so the sweetness doesn’t overwhelm. Same glasses can be used for sherry and cordial. #simplywine #thesimplysage #simplyfyingeveryday #lifestylecoach #healthcoach #onlinecoach at Napa Valley Wine Country

0
@fabriziocavazzini

Back lat spread! attach your back from multiple angles to make it complete. being a large muscle with non-regular fibers, it is necessary to train it both on the frontal plane and on the sagittal axis #back #latspread #pulley #latmachine #hardgymsolutions #muscle #muscoli #posing #gym #workout #training #allenamento #integratorialimentari #leanbody #fit #bodybuilding #palestra #salapesi #culturismo #culturafisica #gymmotivation #shredded #trainer #onlinecoach #coachingonline at Hardgymsolutions

0
@gazbfit

So you prob heard the old theory, carbs spike insulin which in turn makes you fat 🤔. _ Have a little read of the below and it should put the theory straight to bed. _ #Repost @biolayne with @get_repost ・・・ Insulin does not automatically cause weight gain 🍬 . Many think that carbohydrates automatically cause fat gain due to their insulin response or that we need to avoid insulin spikes at all costs 🙅🏻‍♂️ . The Carbohydrate-Insulin Model proposes that insulin drives nutrients to be stored as fat, leaving the rest of the body with low energy, causing you to overeat due to low energy levels 🙄. We debunked the carbohydrate insulin model of obesity in depth in my new e-book, Fat Loss Forever (link in bio)’ but hey, it never hurts to crush BS more than once. . A study by Holt et al. (1997) showed that protein can cause the same insulin secretion as carbohydrates 🍖 . If insulin caused fat-gain and hunger, then we would see the same “effects” when protein causes an insulin spike… but we don’t 😁 . In fact, high protein diets are effective at aiding in weight loss and maintaining weight loss 👍 . Pal et al. (2010) even found that more insulinogenic protein sources led to greater appetite suppression and decreased energy intake 🤗 . Insulin does not magically cause all things to be stored as fat. It still all comes down to energy balance: if you’re gaining weight, you’re eating more calories than you’re expending ❤️🍭 . Holt et al. (1997). An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 66(5):1264-76. Pal et al. (2010). The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men. Br J Nutr. 104(8):1241-8. . Tag an insulin zealot. Here’s looking at you @drericberg 😆 _ #carbs #protein #insulinresistance #insulin #insulinspike #fat #makingyoufat #myth #broscience #braingains #knowledge #fatloss #weightloss #diet #flexibledieting #fitness #instafit #instafitness #fitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach

1
@astott_fitness

Mixing up the hr rowing work with feet elevated TRX rows. A simple progression to make the exercise harder if you don’t have access to weights. By elevating the feet not only do you increase the load you’re rowing as you take away the feet helping to support you, but you also change up the angle you are hitting all of the muscles around your shoulder, scapular and in your upper back providing a new stimulus.

1
@ggzrivierduinen

Hoe werkt eHealth in de praktijk? Bij Centrum Eetstoornissen Ursula onderzoeken we hoe met #Featback online zelfhulp kunnen bieden in het ontwikkelen van een gezond en regelmatig eetpatroon. Meer weten? Link in bio #ehealth #GGZRivierduinen #gezondeten #featback #pieterrohrbach #ericvanfurth #ggz #onlinezelfhulp #onlinecoach #eetproblemen #eetstoornissen

0
@phildowningonlinecoach

20lbs down in 12 weeks. Neb started with very little knowledge in the gym and always struggled with the diet. Now we have plans in place so he knows exactly what to do in the gym and he now trains with confidence atleast 4 times a week. Well on our way to getting in great shape for the summer. Let's see what the next 12 can do.

4
@adamhayley1

A pic of me teaching a slide from my ‘How to Achieve an Extreme Female Transformation’ talk for @joshmullin_pttoolbox at London’s South Bank University. Considering the last time I taught a female seminar, it was 7 hours long.. I think I did well to cram the basics into just over an hour! Although there’s scope to go super deep.. Due to the time constraint we covered: ▪️Main differences between men Vs women ▪️Key considerations when training female clients ▪️How to set the diet up ▪️Key training principles when programming for women Vs men ▪️Case study of a general population client I believe this lecture is actually live for members of Josh’s PT Toolbox, so go hit up the link my BIO if you’d like access to all of the content he has on there. Going forwards, now that life is a little less hectic (sort of), there will be more collabs between Josh and I! For those of you owning/managing gyms - send me a DM for seminar info 🧠 #flashbackfriday #bodytransformation #fitness #exercise #bodybuilder #bodybuilding #results #lean #shredded #abs #diet #chest #arms #cardio #fatloss #physique #sixpack #muscle #personaltrainer #prep #bikiniprep #ukbff #pca #bikini #mensphysique #onlinetrainer #onlinecoach #onlinetrainereducation #pttoolbox at London South Bank University

1
@jackpe_ad

So you spend the entire week losing fat, you make it all the way to the allocated day of the precious cheat day.. you managed to completely eat yourself out of your weekly deficit - great work, well done🤦‍♂️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Cheat days have the potential to ruin progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Cheat days also imo is a easy way to develop a poor relationship with food. The foods you eat on this day are locked up in a cupboard during the week until the magical cheat day occurs..?? Really?? Is that healthy? Nah. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Want to make fat loss progress focus on being in a consistent deficit not blowing your whole week on 6000-10000 kcal cheat day👌. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Need a higher day of eating? Ok, you probably don’t NEED it but look at having a structured refeed with bumped up CHO.. this way you’ll respond to the carbs instead of being inundated with fats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #NoMoreCheatDays #DontRuinYourFatLoss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀

8
@girlsallowedgym

Hello from Laila at GA here’s a welcome to the Fitness Online Community and why we set the group up! #fitnessonline #onlinefitness #workoutsonline #workout #coach #onlinecoach #motivation #support #advice #achieve

4
@sineadbreezept

Kettlebell Session 🏋️‍♀️😅🔥 🔹4 exercises 🔹1 middle/heavy weight kettlebell (I use 14kg here) 🔹4 - 5 sets, and complete each set AFAP (as fast as possible). Obviously with good form 👌 🔹1:1 or 1:2 work:rest ratio. So, if it takes you 3 minutes to complete set 1, have 3-6 minutes rest before you go again for set 2. This will allow you some time to recover and go hard again 👊 You don’t want too much fatigue, as this session is under some load so need to make sure you aren’t compromising your form on the exercises 👍 The Session: 1. Alt. Single Arm Swings x20 reps 2. Sumo Deadlifts x20 reps 3. Goblet Squats x20 reps 4. Alt. Renegade Rows x10 reps Work hard, keep your intensity high and chase your times in this session. It’s a toughy!! Enjoy guys 😘 #teambreeze

2
@anthonylasica

I really didn’t want to train this morning. I was tired, it was cold out, I had zero motivation. It happens. It would have been a lot easier to roll over and go back to sleep when the alarm went off this morning. . But instead I forced myself to get up and lift. Why? Because it’s become a habit. Days like these are when those habits are formed. When you don’t want to eat right. When you don’t want to train. You learn the most about yourself on those days. . It’s easy early on in your fitness journey to let one bad day of eating turn into a three day free for all. A missed workout turns into a week of missed workouts. Finding consistency is the key to making progress. . I’ve never once regretted dragging myself into the gym on these days. These are the days I find most rewarding. More often than not I end up having my best workouts. . You won’t always be motivated. You won’t always feel like doing it. It won’t always be convenient. Some days you just have to suck it up. . Need some help starting your fitness journey? DM me to get started. . #fitness #fitnessjourney #fitnessmotivation #gym #fit #fitnesslife #weightloss #weightlossjourney #workout #motivation #diet #healthy #flexibledieting #macros #nutritioncoaching #fitnesscoaching #fitdad #fitat40 #transformation #diets #health #transformationtuesday #dieting #macrocoaching #onlinecoach #lift #riseandgrind

2
@big_dan_whitby_fitness

Well done @turner.hannah for doing a perfect press up. So proud of your progress and you’ve listened to everything I’ve taught you and you always turn up with a really positive attitude and put 100% in every session 🙌🙌🙌 Personal training 1-1 or online spaces available, programs and diet plans for any goal whether its bodybuilding, strength and conditioning, powerlifting, Olympic lifting or just weight management/loss or just to feel better in yourself. My programs are tailored to you and adjusted to suit your lifestyle. DM me or email me at 💻📥[email protected] or call/txt 📲 07974871363 #personaltrainer #onlinecoach #onlinepersonaltrainer #onlinefitness #onlinefitnesscoach #glasgowpersonaltrainer #bootcampcoach #strengthandconditioning #staytuff #powerlifting #olympicweightlifting #bodybuilding #bodybuildingprep #prepcoach #onlineprepcoach #fitnesstraining #victoryorvalhalla #vikingtattoo #viking #vikingblood #vikingstrong #vikingdecendant #fitfam #fitness #fitnessmotivation #fit #vikingwarrior #sportsmassage #deeptissuemassage #sportstherapy at Extreme Gym II

2
@tom_mcdon_

4 steps to cut out excuses & start winning.. . If you don't start to recognise when your making excuses, your done. Excuses will stop you from getting what you want, whether your trying to improve your wealth, health, body composition or literally anything else. . People make them all day long to make themselves feel better & rationalise things to them selves. . The best thing you can do is make a commitment to yourself to start recognising when your making an excuse. . When you start, you will start noticing them more and more an you can start getting things that you actually want to get done, done. . ▶️Take ownership when things go wrong (what ever it is) ▶️Stop blaming others (or any other outside source) ▶️Recognise when you are procrastinating ▶️Repeat step 1, grow a pair & own your s*** . . "Youll either find a way, or find an excuse" . . . . . 40% off @reflexnutrition with code PTMCDONOUGH77 . . . . #onlinecoach #tmnutrition #reflexnutrition #mensphysique #fitness #cheatmeal #ukbff #ukaesthetics #ArnoldClassic #wbff #npc #reflexnutrition #gymshark #fitfam #ripped #iifym #motivation #naturalbodybuilding #shredded  #classicphysique #Fitnessmotivation #offseason at Iron Works

4
@christina_didszun_coaching

Ist Bescheidenheit einer deiner persönlichen Werte, auf die du vielleicht sogar besonders stolz bist? Dann begrenzt du dich. Wer sich begrenzt in seinen Wünschen, Träumen und Zielen wird ein begrenztes Leben führen. Denke und handle wie kleine Kinder. Sie denken gar nicht. Sie spielen in und mit ihren Träumen und sind damit sehr glücklich! Denke groß und sei groß - folge deinem Herzen! at Berlin, Germany

7
@bodyculturehq

Black & white BC track. Stripe detail, tapered joggers and sleeve. Sports fit. . Joggers £34.95 hoodie £34.95 . Available from the website next week or from the BC gym now. ➖➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖➖➖➖➖ 📩 Email: [email protected] 📳 website: www.bodyculture.co.uk #tattoosleeve #astleyvillage #ink #menwithtattoos #newgym #gains #transformation #onlinecoach #onlinecoaching #gymnasium #fitness #fitfam #tattoos #profitnessmodel #fitnesshub #tattoodesign #tattoo #gymtime #tattoomodel #gymmotivation #malemodels #cardio #resistancetraining #bodyculture #teamBC #teambodyculture #gymsharkwomen

0
@luke_bodyculture

Black & white BC track. Stripe detail, tapered joggers and sleeve. Sports fit. . Joggers £34.95 hoodie £34.95 . Available from the website next week or from the BC gym now. ➖➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖➖➖➖➖ 📩 Email: [email protected] 📳 website: www.bodyculture.co.uk #tattoosleeve #astleyvillage #ink #menwithtattoos #newgym #gains #transformation #onlinecoach #onlinecoaching #gymnasium #fitness #fitfam #tattoos #profitnessmodel #fitnesshub #tattoodesign #tattoo #gymtime #tattoomodel #gymmotivation #malemodels #cardio #resistancetraining #bodyculture #teamBC #teambodyculture #gymsharkwomen

1
@x.c.d__

Intermittent fasting (IF). Such a hot topic these days. ⁣⁣ ⁣⁣ It might be the aspect of fitness that I get asked the most questions about. ⁣⁣ ⁣⁣ As someone who frequently preaches against the need for “fad diets”, many people are surprised that I actually love IF. They think it’s another fad diet. ⁣⁣ ⁣⁣ It’s really not. In fact, it’s not a diet at all. It’s a fancy word for a method of time-restricted eating that makes it really easy to cut calories and lose weight, all the while being able to enjoy larger meals that satisfy. ⁣⁣ ⁣⁣ This method is also very physiologically and psychologically rewarding. Aside from the way it allows for an easier calorie deficit to promote fat burning, it also leads to increased cellular repair, increased HGH, gives your digestive system a break, and more. ⁣⁣ ⁣⁣ It seems like our bodies were designed to do very well with periodic fasting, and maybe not quite as well with grazing all the time. ⁣⁣ ⁣⁣ It’s also good for our minds. The discipline it takes isn’t outrageous, but it does require some (always a good thing), and it can create an increased awareness of the ways we turn to food for emotional or comfort reasons, opening the door to conquer those habits. ⁣⁣ ⁣⁣ There are many ways to try IF - the 16/8 method is just one and usually a good varaiation to start with. It’s a fancy term for a simple concept - only consume calories during a specific window each day. Don’t overcomplicate it, and tag a friend below who would be interested in this👇🏽⁣⁣ ⁣⁣ Much love,⁣⁣ Marcus⁣⁣ ⁣ ⁣Creds to my man @maxweberfit for the inspiration on this post⁣ ⁣⁣ ⁣ Get my workout program/sculpting/nutrition guide through the link in my bio. Join thousands of others and grab it while it’s still free. ⁣⁣ ⁣ ⁣⁣ #losefat #intermittentfasting #progressnotperfection #onlinecoach #fatloss #weightloss #strength #muscle #lifting #liftingweights #fitnesstips #fasting #nutrition #nutritiontips ⁣ ⁣⁣ credit-@marcus__rice #fitfam #fitmom #lovefitness #transformationfitnation #eatclean #selflove #selfmotivation #instafit #fitnessgear #instafitness #healthymeal #gymlife #fitnesslife #fitnessfood #gymtime #fitnessmotivation

0
@ali_fatalsgym_wnbf_pro

For many who are planning on competing this year you should soon be getting ready to get embark on your diet phase. You can spend time and energy getting lean but it means nothing if you cannot show what you have made. My advice.....pose, pose, and pose some more. Practise daily, if it doesn’t hurt a little bit then you’re not trying hard enough. Poses should flow as if you’ve done them all of your life. If you are struggling I will be running posing meets where you can learn the art. DM me for more details. ————————————————— If you want to be part of the ever growing and successful Team Fat Al’s for competition prep coaching, body composition transformation, personal training, or dietary and nutrition advice, DM me or contact me at WWW.FatAlsGym.co.uk #fatalsgym #onlinecoach #fatloss #naturalbodybuilding #weightloss #shepperton #fitness #nutrition #personaltrainer #ladiesweightlifting #personaltraining #gymmembership #onlinetraining #bodytransformation #fitnessmotivation #fitfam #bodybuilder #a1comptan #jamesofshepperton #muscle #gym #diet #gonutrition #gngang #bewshbox @fat_als_gym #Prep coach @wnbfofficial Pro bodybuilder @ukdfba British Champion @the_issn Nutritionist @gonutritionuk 30% off FAgym30 @surge_simplysportswear athlete @bewshbox FatAl20 @reflexnutrition ptstewart250 at Fat Al's Gym

2
@bodyculturehq

Grey scrunch ladies leggings. Full leg BC text. High waisted. 🖤❤️£24.95❤️🖤 . Available from the body Culture website next week or from BC gym now. ➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖➖➖➖ 📩 Email: [email protected] 📳 website: www.bodyculture.co.uk #tattoosleeve #astleyvillage #ink #menwithtattoos #newgym #gains #transformation #onlinecoach #onlinecoaching #gymnasium #fitness #fitfam #tattoos #profitnessmodel #fitnesshub #tattoodesign #tattoo #gymtime #tattoomodel #gymmotivation #malemodels #cardio #resistancetraining #bodyculture #teamBC #teambodyculture #gymsharkwomen

0
@luke_bodyculture

Grey scrunch ladies leggings. Full leg BC text. High waisted. 🖤❤️£24.95❤️🖤 . Available from the body Culture website next week or from BC gym now. ➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖➖➖➖ 📩 Email: [email protected] 📳 website: www.bodyculture.co.uk #tattoosleeve #astleyvillage #ink #menwithtattoos #newgym #gains #transformation #onlinecoach #onlinecoaching #gymnasium #fitness #fitfam #tattoos #profitnessmodel #fitnesshub #tattoodesign #tattoo #gymtime #tattoomodel #gymmotivation #malemodels #cardio #resistancetraining #bodyculture #teamBC #teambodyculture #gymsharkwomen

0
@raw_ignite

Add Blueberries to your tool kit of personal excellence as they help keep your heart strong, your immune system active and your body nourished * Tip: Add 50g blueberries to a cup of low fat yogurt with half a scoop of whey protein and natural sweetener * Ignite Co Empower your potential #IgniteCo #Ignite #Transformation #Personaltraining #Nutrition #NLP #Coaching #Psychology #positivepsychology #Lifecoach #personaldevelopment #personaldevelopmentcoach #Health #Fitness #Flexibility #Peakperformance #Online #onlinecoach #Superfoodfriday #Superfood #Food

0
@78_gram_consultants

Do you want to increase your followers and revenue on Instagram? 💯 Want your followers to engage with your content and purchase products/services that you might be selling? 💰 We can help! Send us your email address to get started. 📥 . #business #network #socialmediamarketingtips #digitalmarketingtips #goalsetter #ceolife #entreprenuer #socialmediamanagement #onlinecoach #positivethinking #motivation

0
@annaliese_r_lifecoach

My Valentine's Day flowers look better every day. - And they smell amazing. - I love fresh flowers and plants in my house. Just looking at that them makes me happy. - What's one little thing that's making you feel happy this morning? . . . #flowers #freshflowers #blooming #gift #lovelysmell #itsthelittlethings #happy #happiness #whatmakesyouhappy #smileonmyface #thankful #grateful #gratitude #coach #onlinecoach #mentor #areyouhappy

0
@musclecoach_uk

@musclecoach_uk @anytimefitness_sia # 💥There are so many approaches out there that claim 'This will get you shredded' 💥 # 💥 ‘Abs in 6 week's' 💥 # 💥 ‘Chest and arms grow by 5cm in just 4 weeks' 💥 # Do you ever see 'Sustainable Health Transformations that improves all qualities of life in a year' # I'm talking about opening doors in your employment because you have better health.. Also growing into a person where your children look up to you as a role model.. Where your peer group thrive off your changes they want to join you. # Wouldn't you say that sounds more impactful then just looking good in a T shirt? # It falls again down to your priorities and where your values lie in life. # Time is something that you never gain back. So why not use it to its maximum effectiveness and change your life forever? # As coaches this is what we want in our community. Like minded individuals that want to change themselves and others around them - Getting the right frame of mindset to sync with your life - Just think where you are now and what 12 months could give you, if you are prepared to step up🙏 #fitnessmodel at Sutton in Ashfield

1
@berethar

Flex FriYayYy😃💪 God helg folkens!

35
@jd_bodies

Working on form, technique and depth the other day with one of my clients. Ever struggle to feel your Glutes when you Squat?!? He came to me seeking to improve overall size and strength in his lower body (Quads, Hams & Glutes... don’t forget calves 😉). We took things back to basics, learning how go deep in to the squat, how to engage the posterior chain and gain more hip action by driving the knees outwards which also activates more Glutes. After a few sessions he is already starting to see development in strength and size 💪 . . . . . . . . #bulk #bulking #bulkingseason #quads #hams #progress #notslipping #shred #lean #delts #chest #biceps #triceps #instafit #gym #clean #bodybuilding #physique #pt #onlinecoach #training #programme #diet #carbcycle #transformation #weight #fatloss #weightloss #bodytransformation at Core The Gym

0
@dado_fitness

at Sweden

8
@thejamieroberts

How’s your warm up? Sitting on a bike for 10 minutes is all well and good for checking the gram, but warming up should prepare your body for the session ahead. As such your warm up should be specific to your program to mobilise and prime the muscles and nervous system for the movement patterns you are about to perform. This single leg deadlift (and variations) is an awesome drill prior to any posterior chain work such as deadlifts, rows, or clean work. • • ▶️ hamstring mobilisation ▶️ ankle knee and hip stability requirements through the movement ▶️ glute activation - try 3 sets of 10 and you’ll soon feel 🔥 as good as any crab walk or booty band! ▶️ core activation - to stabilise the body through the movement and combat the the temptation for lateral leaning • • ✅ movement prep for cleans ✅ glute activation ✅ ankle sprain rehab - later stages ✅ reinforces hip hinge pattern Give it a go before your next posterior chain session any questions drop a comment ✌️

4
@mfiitm

at Orléans, France

2
@josh_evanselite

“Why am I not building muscle?” A question I’ve been asked a few times, as have most other trainers and coaches. Since I like mentioning them, let’s look at the variables we can control in terms of Muscle hypertrophy: 1. A calorie surplus You can’t grow significantly if you’re not eating enough to be in a surplus. 2. Training intensity The old cliché of “at least I came to the gym, which is better than nothing” comes to mind here. Each session should require 100% effort. I mean, how do you expect to improve if you can’t give maximal effort? 3. Training Progression Your body is going to adapt to your output at some point. It’s how your body achieves homeostasis. Pushing your body to its limits, and then aiming to beat that the next session is paramount. Lifting with purpose, not just from A-to-B, ensuring every individual muscle fibre to breakdown, will result in muscle hypertrophy. If you’re lifting with good form, whilst trying to improve the load, you’re going to grow. Today’s Pull session included a Chest-supported TBar Row: 4 plates for 8 reps. Generated a bit of momentum on the last rep, but I know I gave that set 100%

4
@josh_evanselite

Supersets; dropsets; Rest Pause; Trisets; giant sets; FST-7 etc These are all advanced resistance training techniques used by everyone in the gym. They’re brilliant for keeping your workout short(EE) and more intense however, are they essential for your training? Take a beginner (< 1 year training seriously): You haven’t exhausted all controlled training variables - even more importantly, you haven’t perfected your form on essential exercises. All of a sudden, you see someone on YouTube or Instagram doing a giant set on legs, including a heavy compound and isolation movements. That works for them because their rep execution is spot on. Yours isn’t. Next, the thought of having more than one set of an exercise, or more than 1 exercise without Rest is daunting. What happens? You reduce the weight on the exercise. If you flat bench press 80kg for 8, and you want to do a superset, you’re going to automatically reduce the load - 60kg maybe? When you’re starting out, your biggest priority is to perfect each rep on each exercise you do. Then you need to get stronger with that exact form. Build a solid base before adding the icing on top.

2
@josh_evanselite

Following yesterday’s Rest Day, And a long and eventful day today, I was back in for Legs. Same exercise order and selection but completely run my first 2 exercises into the ground. This was my 2nd working set on Hacks - my go to compound exercise. 5 plates each side for 6 reps. Can see I’m struggling to catch my breath after the first rep haha. Time to rest up and eat. Back in for Push (Chest, Delts and triceps) tomorrow! at Fitness Studio

9
@josh_evanselite

One thing a lot of you will do when starting your weight loss journey is find a fitness class - whether it’s Boxercise, Spin, HIIT whatever. Fitness classes are popular because of the variety of exercises you can do in each different one. They are usually more popular with women and new starters. Like all things with Fitness, classes only give out what you put into them. If you go to a Spin class for the sake of being able to say you’ve been to a Spin class, then you’re not going to make progress. Make the effort while you’re there. The major drawback for large-size classes is that 1 instructor is not able to teach you proper form and observe everything you do. There’s far too much going on, as well as the fact their biggest concern is maintaining a continuous flow of the session. Ultimately, a fitness class needs commitment. If you go to one class a week, you’re not going to see much progress. If you want to see true results in a group training environment, a boot camp would be ideal - where you pay a monthly fee and ensures you attended 3+ sessions a week! When choosing a fitness class: make sure you enjoy it. If you can’t stick to it because it’s too difficult or too boring, you’re more than likely going to fall off the process!

4
@strength_factory_78

🏋🏻‍♂️💣 at Strength Factory

1
@strength_factory_78

Notre salle de RPM #rpm #lesmills #bodybike at Strength Factory

1
@strength_factory_78

Vous reprendrez bien une petite barre ? 😘 #deadlift #powerlifting #musculation at Strength Factory

1
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