First of all.. who’s been here before! Gotta love a good leg day!!
Core/Glute Activation & Stabilization
What the what?? So... if you're unfamiliar with the terms core/glute activation then please go back to some of my previous posts and read up! If I need to, I can do another series on it so just hit me up via email or DM and let me know!
But a SUPER brief summary is that the core and glutes do NOT work properly in most people who suffer with low back, hip, knee or even ankle/foot pain. The core (broad term that encompasses a lot of muscles- for the sake of this post we'll count it as core = abdominals) assists with stabilizing the low back and the glutes (your bootaayy muscles) stabilize the pelvis which attaches to the spine.. and guess what.. it helps the spine stay nice and stable WHOOP.. yayyy for the boot-AAY 🍑
You must first start with simple activation exercises to wake up the muscles 😴.. THEN you can move on to the strengthening aspect 💪 However, most people attempt to start with the strength training such as lunges, sit ups, deep squats and are causing more harm than good. If the correct muscles aren't active then other surrounding muscles take over which leads to a nasty cycle of pain and unnecessary suffering 🙅♀️
SOOO.. take a peek at my other posts for some great glute activation exercises (clamshells/hip abduction/squat holds) and core activation exercises (TA breathing/deadbugs🐜 /birddogs🐦🐶/planks). Because if you have difficulty doing a 60 sec clamshell with a resistance band or have difficulty doing a 30-60 sec plank then you might need to hold off on doing some of the more difficult lifts- or at least do them unweighted and perform them slow and controlled. This includes squats, lunges, deadlifts, RDLs, etc.
This is tedious and boring but I promise your body will thank you for it! Your body should NOT hurt- minor aches & pains are normal- but when you work out you should not be feeling significant pain in the back or in the front of the knees. Please listen to your body, wake up those sleepy muscles and focus on utilizing proper mechanics! #ksfitnessco
#transformationtuesday || On the left is me about 2.5 years ago, vs me last week. When I look at the picture on the left it’s hard for me to believe that that is actually me. I feel like a completely different person today.
I started by simply eating healthier by tracking calories in MyFitnessPal and avoiding junk food. Then, I started doing cardio at the YMCA by my house. Then, I started using the weightlifting machines for thirty minutes or so after my cardio.
Despite hardly knowing anything about fitness and nutrition, I was able to get from 170 lbs to 150 lbs over the course of about 9 months. I was the healthiest I had ever been, and felt much better about myself.
But little did I know, this was only the beginning of my fitness journey. At this point, I was happy with my progress, but I started to feel like I was too skinny, and I decided I wanted to get bigger and stronger. This is when I really started lifting. Since then, I have spent countless hours researching training, macros, and technique. I will be doing my first powerlifting competition in April, and hope to do a bodybuilding show some time in the next year or so.
My point with all of this is to show how fitness has changed my life, and how I hope it can change yours as well. It’s why I’m posting all of these workout videos and progress pictures; it’s not to brag or show off, it’s to motivate others to get into the gym so that they can find the joy in it that I have.
I used to be someone who had no self confidence and had no clue what I wanted from my life. Now, I am fully confident in myself and what I am doing with my life, and I have a clear direction going forward. The lessons I have learned from fitness have made me a happier, more fulfilled person, and I just want to share that with others.
If even one person finds my page and get motivated to start working out, then that will be a win for me. #letsgetbettertogether
I’m sorry, but I was told I was in a “no flex zone”? Whatever that is🙆🏻♂️
I ain’t ever caught myself lackin, but then again, that’s not what I’m really watching for🤷🏻♂️🔘👁🗨
Update on my back lever.
It’s almost parallel to the ground so that’s good. Can hold it for 15-20 seconds max. Front lever is still 🚧🔨 so lots to improve on it but getting there!
Momentum leads to progress 📈.
Progress is a true motivator.
Newton’s first law of motion states that an object in motion stays in motion 🏃🏼 with the same speed and in the same direction unless acted upon by a force (distraction/obstacle).
+ Get your momentum going up the hill not down it, because the best views are always at the top ⛰.
Stay Moving. Stay Athletically Lifted 🏆.
Made the @lucywatson vegan mushroom risotto and added in @violife_foods creamy, some tomato puree & peas then topped with Rocket. Deffs check her cookbook out if you're vegan cause the recipes are really yum. 🤤
So today's workout... I did upper body💪🏼-- thing is I have diddy arms with very little muscle and it's always been a long running joke BUT I am trying to slowly build them up a little 💪🏼💪🏼so ye here is what I did today: •30 min wattbike
•Dumbell workout: (First four exercises from @ashleigh_jordan recent high intensity upper body workout) •Machines workout ▪️4 sets 20 biceps curl ▪️4 sets 20 pulldown ▪️4 sets 20 row deltoid •10 min cool down walk •stretchhhhhin
Today we did such a tough gym set that all that remains is a stunned mug. No flexing capabilities. ☠️ Here’s the challenge: 100 deadlifts at body weight, 100 chest presses (I did 15-pound dumbbells) since yesterday was chest day, and 100 squats (I only did 45-pounds so I could be alive for leg day tomorrow), topped off by 50 pull-ups. TRY IT! I dare you to try this high-rep nightmare (at your own weight) and tell me how it felt! Original plan was to do 100s of these 3 exercises (minus pull-ups) for 30 days. Sooooo we lasted one day. #quitter#bailing#gyminspiration#gymideas#gymmotivation#fitnessmotivation#fitnessideas#gymrat#blueeyes#weightlifting#fitfreak#challenge
Our airy, breathable and stunning #AU_BellaLeggings now available on our website!
Click the link in bio to shop now 👆🏻
😑When you want to workout but don't feel motivated....
1️⃣Workout first thing in the morning. You won't be worn down by the demands of day and will have more energy
2️⃣Get cute workout gear so you will feel excited to try them out at the gym
3️⃣Take a class: Classes will challenge and motivate you, because you have an instructor showing you how to do the moves correctly and others working hard beside you.
4️⃣Health: Your body will be healthier and stronger through exercise.
• Strong muscles support your joints and prevent strains and injuries.
• Cardio strengthens your heart making it easier pump oxygen to the rest of your body. It also improves your metabolism.
ABS 😩 is that you coming through 👀. Lawd it’s been a long time comin. When I was BULKING it messed with me not being able to see them 😂. But it was NECESSARY! I honestly can’t wait to bulk again✊🏾🔥. Beware...this isn’t even my final form 😈😈😈 still got some weeks to go! 🗣 LETS KEEP GRINDING FIT FAM!!! 💪🏾💯
WOD --> Back 😀
5 x 15 close grip cable rows
5 x 10-15 cable lat pull downs
5 x 10-15 front row machine (👆See video! 👆)
5 x 15 Lat High Row Machine --
4 x 15 DB rows
4 x 15 bent over EZ row (palms down
5 x 15 wide grip cable pull down (behind head)