One of the biggest fads the past few years in the supplement world is #bcaa. But do you really need it, and are you using it correctly?
1. You should only be taking it when you are doing extremely high muscularly strenuous activity each week (I lift weights 5 times per week and train in Muy Thai at least 4 times a week). 2. You train in a fasted state to promote fat loss. BCAAs will help in preventing your body feeding off your muscles for energy.
I also added a picture of what I am taking for BCAAs versus what my roommate is using...which is currently the most popular brand in the market. This post is already long winded so if you want to know more on which one is better...just shoot me a DM.
Training Tips For Someone With Adrenal Issues
Ideal Training Modes For Adrenal Issues: Strength training and walking outside (preferably in nature). .
Training Modes To Save For Full Adrenal Recovery: CrossFit, steady-state cardio, strongman training, and sprints. .
You must improve your adrenal function before you can train hard and include intervals or short rest between sets. Shoot for reps in the 3 to 8 rep range, with most sets around 6 reps. .
Start with longer rest intervals in the 180-sec range. Over the course of 4 weeks, progress down to 90-sec rest intervals. Now you can use a work-to-rest ratio of 1:3 with work sets below 30 sec each. ----
In the famous words of the One and Only @ronniecoleman8 “Everybody wanna be a bodybuilder... but don’t nobody wanna lift this heavy ass WEIGHT!” 💪🏽 Well I ain’t trying to be no bodybuilder these days BUT I still am willing to put in the TIME, WORK and STRUGGLE to be SUCCESSFUL in this life!! If you want it bad enough you gotta take the BAD thats gonna comes with it!! PUT IN THE TIME... MAKE THE SACRIFICES... and IT WILL PAY OFF AT THE END OF IT ALL!!! 💪🏽🦁 YUHHHHH!!!
"Every child deserves a champion -- an adult who will never give up on them, who understands the power of connection and insists that they become the best that they can possibly be." - Rita F. Pierson #WednesdayWhy#IronSharpensIron
Cluster Back Squats 6 x 87.5kg @@ 55.7kg*
Strongest 87.5kgs ever, thanks to a few minor adjustments in set up and breathing technique.
I was going to write about something else, but decided to change it and add this piece about my bodyweight as I know it will be more helpful to some of my clients/followers.
55.7kg was a weight spike from the dairy ice cream I ate the night before. (I’m dairy intolerant - no more Halo Top!) I weighed 54.9kg just now - after a meal, 1 litre of water and power nap.
I knew this was temporary. I‘m leaner around the midsection, and I’ve been the most consistent since Christmas, so I knew it was just a matter of avoiding foods that bloated me and waiting it out. I didn’t think it would go down that quickly though!
Don’t react emotionally to the scales. Be rational. Figure out the reasons that may be affecting your weight and avoid foods that bloat and get some sleep. The main thing is - STAY ON TRACK.
Anyway, my reason for talking about weight in the first place is because 87.5kg @ 54.9kg BW sounds much better! 😂😂😂 Shoulder Day today. Check out yesterday’s IG Story about not wanting to train but improving my technique and having my best ever Leg session!
Have a great session today whatever you’re training!
When it comes to warming up, a lot of us are guilty of just "winging it." Most of the time it's a quick jog on the treadmill or a couple static stretches and on to the workout. Your warm-up needs to be better than that but it also doesn't need to be time consuming or complex.
A warm-up should optimize performance while decreasing the risk of injury, and to accomplish that you need something simple and effective. Here is a systematic 3-part warm-up you can use the next time you're at the gym.
🍉Soft tissue: Focus ➡️ Muscles/tendons. Looking to target any adhesions or trigger points at those areas.
🥕Mobility: Focus ➡️ Joints. Looking to achieve a greater range of motion.
🍳Stability: Focus ➡️ Activation. Looking to maximize recruitment and improve motor control.
We hope this helps! Stay tuned for more posts on how to implement each phase into your warm-up. .
#warmup#foamroller#mobility#stability#activation#movement#personaltrainer#str#strengthonditioning #strengthtraining#strengthcoach #strength #strong#periodization#humanperformance#training#trainhard#trainsmart#fitness#jaxfitness
Db rows are one of my favorite back exercises. The key to getting a good back contraction is “locking in your shoulder joint” in more technical terms you want to stabilize the scapula by retracting (pull back) and depressing (pull down) your scapula before beginning each set. Keeping your shoulder in this position will allow you to safely handle heavier loads without risking injury to the shoulder joint. I prefer to do db rows in more of an upright position but some prefer having their back parallel to the ground, resting their opposite hand and knee on a bench. Either method is fine. Anyone telling you that one is more beneficial than other doesnt know what their talking about. Pick and choose exercises that work for your body and not just ones you see ppl who are more fit than you doing. #trainsmart#trainhard#stabilization#backday#snowstormworkouts#fitness#motivation#newyear#snowday
Lebanon death squad 💀.
Great Tacfit session today with these beast.
It takes perseverance and dedication to change your obstacles and to challenges and then conquering them.
Pain lasts but an instant, failure lasts forever.
Keep your own path, stay steady and you will reach the end line.
The quest to get some of this chest fullness back is on! Not that my chest still didn’t suck here a few years ago, but close to the ‘roundest’ it’s been I think.
On that note, chest training has been positive this week.. & if I can replicate the same quality of output consistently then hopefully one day (preferably soon) we can say goodbye to the pancake chest..
#TrainerTuesday shout out to the woman who crafted this week's #HOPx10 workout! Thank you Amanda for sharing your love of kettlebells and sneak attack workouts. After a decade and half in financial services, Amanda made a career shift a year ago to become a personal trainer. Since joining the #DreamTeam she's poured her heart into helping her clients reach their goals. Not surprisingly, she also filled her schedule within 6 months. Learn more about Amanda: (our link in profile page takes you right there) https://hyatttraining.com/portland-personal-trainers/amanda-meyer/ #hyatttraining#bestgympdx#trainsmart
Dette er et par av mine favoritter i løpet av uken! 😍 Havregrøten er fast til frokost ved både helg og hverdags. Til lunsj og «før/etter treningsmåltidet» spiser jeg oftest kjøtt og potet/ris med tillegg. Noen ganger til kvelds men oftest helger, så lages det hjemmelagde burgere (sunnere utgave) eller søtpotetpizza 💪🏼😄
Part of our rugby conditioning. Try it out and let us know how you go. 😊 💪
🔹Workouts featured;. .
✔ Kettlebell snatch (From deadlift position). .
✔ Russian twists. .
✔ Step up with resistant bands. .
✔ Partner planks shoulder taps. .
✔ Plank up & down + Tyre flips. .
✔ Kettlebell snatch (From deadlift position). .
✔ Plank up & down + Tyre flips. .
🔹3-5 sets of 12-24 reps depending on your fitness levels & goals. .
All the best from us. ❤
Many of us want the quick fix....the quick fix doesn’t last PERIOD!!! If you want a coach that will risk your well being to get you results I am NOT your coach!! If you want a coach that will get you long lasting results and a lifetime of knowledge I AM YOUR COACH!!! There is no replacement for good ol’ fashion HARD WORK!! Do you want quick results that won’t last or do you want REAL results that will last a lifetime? The choice is yours!!!
Week 1 - 16 results from the #breakthroughthebs program. Check out the sexy curves on this client of ours! 😀🙌🏻 she is summer ready and feeling confident to rock her bikini this year. We love the physical results but what matters more here is what's occurred INTERNALLY over these past 16 weeks. This lady has prioritised becoming EDUCATED - learning how to fuel her body, how to utilise macro tracking, the necessity of diet breaks, how to utilise different training styles, when cardio is appropriate plus more! She has prioritised MINDSET - focusing on reducing cortisol through stress management, how to practise good time management, how to maintain momentum plus more. Now feeling confident, no longer feeling restricted and enjoying all the social events anxiety free, stronger in the gym and mentally... What better way to start the year 🙌🏻‼️ our team are so proud of these physical results because she looks damn fine but the INTERNAL journey is what will set this lady up to MAINTAIN these results and have life long success 💁🏻👌🏻 this is why breakthrough is a six month program. No quick fixes, but if you trust the process, put in the work and utilise the resources our team believe you will never need to turn to another "quick fix" program again ❌❌ taking applications for 2018. Apply now have a free consult with one of the team firstname.lastname@example.org