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Andrew Takata

MS, ATC, CSCS, CISSN HEALTH | FITNESS | NUTRITION | PERFORMANCE Investing to help others along their fitness journey💯 Dir. @performancerehabortho

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@simply_stretch_la
Simply Stretch LA
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FELITE PERFORMANCE
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کمیته کراسفیت مشهد

Delicious grab and go options @7elevenhi ! 🤙 . Tip: Understanding nutrition is about expanding the options that you enjoy. Start being more aware and add nutritious foods and places that you like to go to. The more options we add to our lifestyle, the more that we will find a balance that works and improves the quality of all aspects of our life. When you enjoy a meal today think about what options you have available. Then, it’s understanding that food choices are on a spectrum of being a little better to a little worse. Lastly, that food choice spectrum takes into account all things that are important to you, NOT only the nutrition value of the food itself. I’m definitely enjoying these new boost bowls and musubis at 7-11! Happy Sunday! . . . #7elevenhi #healthychoices #foodchoices #findbalance #grabandgo #healthylifestyle #nutrition #nutritiontips #nutritionist #sportsnutrition #boostbowls #musubi #holisticnutrition #holisticfitness #hawaiieats #hilife #aloha at Honolulu, Hawaii

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Happy Saturday! Have fun and get moving! . Tip: Fitness, exercise, performance, is about constantly practicing to learn and move better over time. The process of improving doesn’t only involve practicing your movements, but also how to take care of your body so that you can train smarter and harder. For example, practicing my “work in progress” handstand push ups require me to work on other things outside of the actual exercise. Working to improve my wrist, t-spine, and hamstring mobility. Need to strengthen and stabilize those problem areas for me and then integrate it in practice with these inverted push ups. I need to practice these more and that’s what makes the process fun. It’s a struggle for me right now, but just trying to get a little better every time and enjoy the journey. Have a great weekend! . . . #inversions #inflexibleyogis #handstands #handstandprogress #progressnotperfection #weekendworkout #fitnessjourney #fitnesstips #fitnessmindset #trainsmart #movebetter #performbetter #performancetraining #athletictraining #holisticfitness #hawaiifitness #shoulderworkout #shoulderstability #hilife #aloha at Performance Rehab Ortho

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Friday movement! Doing work, trying to get better! . Tip: When we talk about exercise; performance training, rehab, injury prevention training, we must learn how to move more efficiently. This goes beyond being able to just move weight, do more reps, and all of the quantitative focus of fitness. We must focus on the quality of how we are moving and improve that aspect to help us move better and optimally. The same exercise done by two different people may be completely different in terms of quality of movement. This even goes for when both people look like they are executing the exercise well. The key here is how they are able to feel and interpret movement that will help them become more efficient. Fine tuning these motor patterns stored in the brain are what makes a huge difference in progress and results. Take home point: focus on what you are feeling and how you are using your muscles. When things get more fatigued or challenging, focus on not recruiting more muscle groups that cause you to compensate. Listen to your body, it will enhance your kinesthetic sense and overall neuromuscular system which will help you improve the way you move. Happy aloha Friday! 🤙 . . . #ballwork #stability #coreworkout #hipmobility #movebetter #performbetter #qualityoverquantity #kinesthesia #proprioception #neuromuscular #motorlearning #performancetraining #athletictraining #injuryprevention #fitnesstips #fitnessjourney #trainsmart #holisticfitness #hawaiifitness #hilife #alohafriday #aloha at Performance Rehab Ortho

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Steak, potatoes, and asparagus! 😋 . Tip: One sheet pan meals are quick, convenient, and best of all means less dishes. 👍 Here are some tips to make your sheet pan meals better: -You can pair proteins and veggies with similar cook times if you don’t want to do extra work (i.e. green bean and fish, carrots and chicken, etc.) -Or you can just add ingredients to the pan in stages. Here I did potatoes first, then added the asparagus and steak second (after about 15 mins of cooking the potatoes) -You can season everything the same, or season things differently for complementing flavors -If you need a little browning on the top, use the broiler. But make sure you watch it so it doesn’t burn. Then, best part is enjoying the meal and again that easier clean up! . . . #onepanmeal #mealprep #deliciousness #steakandpotatoes #eatyourveggies #easydinner #nutrition #nutritionist #sportsnutrition #holisticnutrition #precisionnutrition #eatwelllivewell #nutritiontips #healthychoices #healthylifestyle #hawaiieats #hilife #aloha at Honolulu, Hawaii

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Spine mobility! Keep your spine healthy and happy! 👍 . Tip: When it comes to movement and mobility, we are all not perfectly symmetrical and we must notice and understand what areas of restriction we need to work on. We naturally move, work, play sports, etc. and all of that affects the symmetry of our body. When training and working on mobility we must use that time to strive for more balance in the body. Do your mobility work with a purpose and start paying attention to what your body is communicating to you. Spend more time on the side that’s more restricted, focus on relaxing, and start to understand the relationships between how you move and where you’re tight. Strive for better symmetry, knowing that it may never be perfect. Work on some mobility today! Happy hump day! . . . #mobility #mobilitytraining #stretching #spinemobility #movewell #movebetter #performbetter #inflexibleyogis #performancetraining #athletictraining #fitnesstips #fitnessjourney #progressnotperfection #trainsmart #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Pull ups, shoulder blade stability, and lat work! . Tip: Mix up your tempo and speed of movement to improve motor patterns. The slow eccentric phase really helps to tune in on stability and muscle activation throughout the range of motion. The fast explosive rep builds off of that stability and makes you focus on how to generate force more efficiently. The lats connect to your thoracolumbar fascia (lower back) so we must make sure that we keep the core engaged and maintain a neutral spine with lat exercises. The pull ups were exhausting and my form was getting sloppy 😅 Gotta get back to practicing. Every workout is a chance to improve on the last! 👍 . . . #latworkout #shoulderstability #challengeyourself #movebetter #performbetter #performancetraining #athletictraining #fitnesstips #fitnessjourney #progressnotperfection #pullups #holisticfitness #exercise #exercisetips #justmove #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Enjoying some delicious @californiapizzakitchen 😋 . Tip: Make your food choices a little better by adding more nutrients into your overall intake. This will help to create more balance that works for you, and that becomes what’s healthy. What do I mean by balance? By adding things you will move towards a better balance of macro/micronutrient, vitamins and minerals. But you will more importantly move towards a better balance in your overall lifestyle that you want to sustain. Things like how your food choices…: -allow you to do activities while also help you to recover -take some time to plan, but really saves you time in the long run -help you to enjoy social events/eating with others more as well as your routine meals -balance what’s convenient and cost effective -affect your emotional/stress levels The list can go on and on. Basically, start to bring balance and positive value to all aspects of your life. Nutrition choices play a large role in that whether we are aware of it or not. Happy Monday! . . . #cpk #pizza #deliciousness #findingbalance #progressnotperfection #nutrition #nutritiontips #sportsnutrition #healthychoices #healthylifestyle #eatwelllivewell #eatyourveggies #holisticnutrition #precisionnutrition #hawaiieats #hilife #aloha at California Pizza Kitchen

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More lateral line hip and core strengthening! Happy Sunday! . Tip: Your hip abductors, primarily your gluteus medius, play a large role in knee, ankle, and foot stability. It contributes greatly to preventing excessive valgus in the knee (knock knees), rear foot valgus, and overly pronated foot position. Yes, you can strengthen your knee, foot, and ankle locally, but you must look at the entire kinetic chain and how everything is working together. Here are a few exercises that will challenge your lateral line and gluteus medius. Make sure you also incorporate this stability and strength into functional movements to keep your lower extremity nice and stable. 👍 . . . #coreworkout #hipstability #glutemedius #lateralline #weekendworkout #functionalmovement #movewell #movebetter #performbetter #performancetraining #athletictraining #fitnesstips #fitnessjourney #progressnotperfection #exercisetips #holisticfitness #corestability #coretraining #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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@keiserfitness training, move laterally! Happy Saturday! . Tip: Strengthen those hip abductors and adductors by moving laterally. Learn to stabilize and generate power with lateral types of exercises. Remember, although the motion is now moving in the frontal plane, all the same mechanics in the sagittal plane still apply. Focus on hip, knee, and ankle alignment. Keep that core/hip stable and neutral. Maintain good balance and posture. Keep training and improve the way you move. Have a great weekend! 🤙 . . . #keiserfitness #lateralmovement #footwork #laterallunges #movewell #movebetter #performbetter #performancetraining #athletictraining #speedhurdles #trainsmart #fitnesstips #fitnessjourney #progressnotperfection #holisticfitness #weekendworkout #exercisetips #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Lau lau, lomi lomi salmon, and poi on this aloha Friday! 🤙 . Tip: Look to incorporate more whole foods to get more nutrients, and enjoyment from your meals. Add in a variety of fresh foods that are minimally processed, things you can recognize that’s close to its natural form. When shopping, these foods live around the perimeter of the grocery store. They typically have no nutrition facts (or very minimal nutrition labeling), no fancy elaborate packaging, and are very perishable. Most importantly, whole foods offer countless nutritional benefits that your body greatly appreciates! Just experiment and add in a little more of these foods into your consumption to see what works best for you! 👍 . . . #wholefoods #nutrition #nutritiontips #sportsnutrition #precisionnutrition #holisticnutrition #laulau #lomisalmon #poi #deliciousness #healthychoices #healthylifestyle #progressnotperfection #homecooking #hawaiieats #hilife #alohafriday #aloha at Honolulu, Hawaii

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Train smart, do work, and build up your body! @spartascience . Tip: Train smart, train to improve, and train hard. Focus on the quality of movement first, then the quantity second. Every rep is a chance to improve and build on our foundation of movement. Strive to make progress over time and appreciate the journey. It’s also good to remember that progress isn’t linear. If it was then everyone would be benching 500+ lbs, dunking, and doing backflips.😂 Understand the process and learn how to create more balance in your body and move better! . . . #spartascience #trainsmart #qualityoverquantity #progressnotperfection #legworkout #plyometrics #movebetter #performbetter #performancetraining #athletictraining #fitnesstips #fitnessjourney #fitnessgoals #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Push ups cause it’s hump day! . Tip: Mix in different speeds and execution of movement to train your nervous system more efficiently. We do what is called EDI’s @performancerehabortho which stands for “explosive dynamic, isometric” during a single set. The isometric portion fine tunes neuromuscular activation and communication while emphasizing active lengthening of your chest. Focus on creating more scapular stability by continually pulling your shoulder blades back and down as much as you can. The nervous system as well as your muscle tissues work in overdrive to perform explosive reps due to greater fatigue and failing of those slow and medium twitch muscle fibers from the isometric phase. One EDI set will entail a 10 sec hold + 5 explosive reps done 3 times consecutively. Challenge your movement and move better! . . . #pushups #pushupchallenge #humpday #neuromuscular #fundamentals #backtobasics #isometrics #tuneup #fitnesstips #fitnessjourney #movebetter #performbetter #performancetraining #athletictraining #chestworkout #exercise #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Thai food! 😋 Sooo delicious! . Tip: There are countless ways to enjoy tasty and balanced meals. Find these meals that load up with veggies, fresh herbs and spices, and are packed with nutrients. Keep trying things and expand your options with delicious nutrient dense meals that you enjoy. Nutrition is all about options and discovering what the best balance is for you, NOT about restricting or depriving yourself of things (especially nutrients). Enjoy a balanced meal today and nourish your body! . . . #thaifood #freshfood #deliciousness #wholefoods #healthyeating #healthychoices #healthylifestyle #nutrition #nutritionist #nutritiontips #sportsnutrition #findingbalance #holisticnutrition #hawaiieats #hilife #aloha at Honolulu, Hawaii

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Glute work! 😅 . Tip: Muscular balance in all aspects around the hip is very important for efficient movement. The hip is interesting in that its position affects how the muscles work and contribute to motion. There are many force couples and synergistic actions that need to happen in order to execute movement effectively. Play around with various positions, lateral movements, unilateral movements, etc. to challenge your hip stability and strength. The band will get extra attention out of your hip abductors. Get in some movement to tune up your body! Happy Monday! . . . #gluteworkout #minibands #stability #hipstrength #functionalmovement #lateralmovement #strengthandconditioning #performancetraining #athletictraining #performbetter #movebetter #fitnesstips #fitnessjourney #progressnotperfection #trainsmart #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Sunday ab work! 🤙 . Tip: Your “abs” (rectus femurs and obliques) are responsible for lumbar flexion and in turn the motion of posterior pelvic tilt. This motor control is crucial for many positions from just standing up to explosive jumping. Whenever you are doing hip flexion movements you are challenging your “abs” due to the fact that your hip flexors are pulling directly on your lumbar spine wanting to force it into further lordosis (i.e. lumbar extension and anterior pelvic tilt). And since your abs are fighting to keep your spine and hips neutral, you feel a whole lot of work with your abs. It’s good to work these in, but mix it up because your abs work in other situations other than generating hip flexion. I definitely felt the burn with this ab circuit! Happy Sunday! . . . #weekendworkout #coretraining #coreworkout #corecircuit #abworkout #backtobasics #fundamentalmovement #movebetter #performbetter #functionalmovement #trainsmart #moveu #performancetraining #athletictraining #fitnesstips #fitnessjourney #progressnotperfection #holisticfitness #hawaiifitness #hilife #aloha at Performance Rehab Ortho

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Homemade calzones! 😋 Well the stuffing part was a good attempt 😂 . Tip: One significant benefit of cooking your own meals is that you can add healthier ingredients to make it more balanced. Have fun and learn how to use different ingredients to compliment each other and make awesome delicious meals. Cooking can be a lot of work so make it fun to do and cooking with others as a team helps tremendously. And most importantly, enjoy the company, experience, and tasty meal which makes the cooking well worth the time. Have a great weekend! . . . #calzones #homecookedmeal #cooking #nutrition #nutritionist #nutritiontips #sportsnutrition #precisionnutrition #holisticnutrition #deliciousness #holisticfitness #healthylifestyle #balancedlifestyle #hawaiieats #hilife #aloha at Honolulu, Hawaii

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It’s aloha Friday! 🙌 Chest openers heading into the weekend 🤙 . Tip: Our chest and front of the shoulders are utilized in so many movements, from sports to daily living activities. Combine all of this use with the fact that gravity is pulling us downward, flexing our spines, and rounding our shoulders. To help our postural (back) muscles out a little, focus on preventing excessive tightness and restriction in your chest and front of your shoulders. Here are a few chest openers that will loosen up those frequently tight anterior muscles. Remember, to breathe deeply through your nose and RELAX 👍 Happy Friday! . . . #chestopener #mobility #themobilitymethod #stretching #uppercrosssyndrome #relax #recovery #trainsmart #fitnesstips #fitnessjourney #healthandfitness #moveu #movebetter #performbetter #performancetraining #athletictraining #progressnotperfection #getbetter #holisticfitness #hawaiifitness #hilife #alohafriday #aloha at Performance Rehab Ortho

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Core work with the @valslide 🤙 . Tip: Core stability is essential for moving functionally. Lumbopelvic position is a crucial component in providing a stable base that your limbs can work off of. Your core will affect movement, tension, muscle activation, and position of nearly every part of your body. Therefore, learn to train your core and integrate its function into all your exercises and movements. Focus on the basics and add some variety for a different challenge! 👍 . . . #valslide #exercise #coretraining #corestability #functionalmovement #movebetter #performbetter #performancetraining #athletictraining #fitnesstips #fitnessjourney #holisticfitness #hawaiifitness #progressnotperfection #getbetter #trainsmart #hilife #aloha at Performance Rehab Ortho

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