fitness_iq
fitness_iq
314.3k Followers 1k Following3.4k Posts
Somewhere right now, someone out there feels exactly like you do!
Someone is thinking that things could be better and wondering if they’ll ever arrive.
Someone is remembering how things were before and wondering if they’ll ever let go.
Someone is missing someone they love and wondering why they had to know loss. Someone is radiating with hope and joy and wondering if it will last.
Somewhere right now, someone is struggling in much the same way as you.
Someone is out of work and cash and wondering what might be next. Someone is waiting for an important call and wondering if it’s best not to know.
Someone is walking away from no good and wondering if they can go on. Someone is walking toward something new and wondering if they should turn back.
Somewhere right now, someone is transforming in much the same way as you.
Someone is stretching into a new role and wondering if it feels right.
Someone is reaching for a new goal and wondering who they can become.
Someone is trying their hardest to create change and wondering if they’re making strides. Someone is getting ready to take a leap and wondering if they’ll feel more alive.
Despite all our differences, we all deal with the same things, in different times and different ways.
We’re all striving and struggling, learning and growing, and sometimes it can feel like we should be somewhere else–smarter, wiser, further along, or closer to having an answer.
But right now in the middle, in the messiness and uncertainty, this is where we all live.
No one has it all figured out—and maybe that’s the point.
When we’re finished, we’re finished. Is that really a choice we’d make?
Somewhere right now, someone is deciding it’s okay to be right where they are.
Take a deep breath, look around, and let that person be you.
As Eckhart Tolle says “Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.”
#fitnessiqcoaching
#manifestgreatness
#realtalkiq
#thebeardedzendude
64 4,338 26 April, 2019
Advertisements
A common mistake I see when it comes to the squat. Especially with beginner lifters is that they attempt to UN-RACK the load with their hips about 10 miles behind the bar turning the un-racking into a back extension.
No wonder why your lower back is getting taxed so fast and potentially hurting after / during your squats.
To un-rack the load in the safest/ most efficient manner you want to bring your hips as close to the bar as possible so you can stack your joints so your lower back is not in a vulnerable position.
Stacking your joints meaning that you want your scapula over ribcage and your ribcage over your pelvis. This will also allow you to brace effectively which will allow you to safely un-rack the load with great stability.
You don’t want to have to do a back extension to pop the bar out the rack but rather just squeeze your glutes to extend the hips and pop the bar out the rack as you’re seeing above.
Little things like this make a big difference overtime. Preserving as much as energy is crucial for powerlifters. Especially when attempting one rep maxes and little things like these can make you leak some of that energy that can go towards actually lifting the load.
Record yourself directly from the side next time you squat and check yo self and get more efficient, friend.
Tag a friend that might need this!
Much love, J ❤️
#fitnessiqcoaching
#manifestgreatness
#disciplineovermotivation
#strengthcoach
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding
42 2,411 22 April, 2019
ARE YOU MAKING THIS COMMON MISTAKE?
A lot of beginner lifters / conventional pullers end up drifting the bar out in front of them when lowering the weight to avoid hitting their knees.
This is due to bending your knees first in attempt to lower the weight as you can see in the above video.
To avoid this an have an efficient deadlift where the bar only moves straight up and down. Set-up with the bar cutting half of your entire foot. Typically around the top of your shoe laces. From there bend at the hips to grab the bar not at the knees.
Once you’ve grabbed the bar, packed your lats and wedge back to execute the movement. Your goal is to lower the weight in the reverse of how you got it up.
So once you’re locked out! To lower the weight just set your hips back and your knees should be good for the bar to clear straight down.
It’ll take some practice for a lot of you but that’s the beauty of training. Each day you get to step in there and refine your technique and become more efficient. Just be patient with it and put in the reps, friend.
I hope this was helpful!
Make sure to tag a friend that might need to see this.
Much love, Coach J
#fitnessiqcoaching
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding .
148 4,931 18 April, 2019
Advertisements
Here are a couple simple tips on how to minimize your biceps from taking over when performing pulls ups, pull-downs, rows etc.
It’s inevitable that your biceps will get activation during pulling movements since they play a secondary role with almost all back movements.
Some of that activation might in fact be a good thing since it will tag into your bicep volume therefore you’re not having to hammer them with as much as direct work.
Especially if you have t-Rex arms. Individuals with longer arm would probably benefit from more direct work.
This issue becomes when the biceps get TOO much activation taking over the movement. Essentially completely mitigating the amount of back activation you’re getting.
So below are a couple reasons why this might be happening.
1. The weight is too fooking heavy, lad.
2. You’re not fooking effectively using your back muscles when pulling but instead using your arms.
3. A combination of both.
So here are a few tips on how to fix that.
1. Pick a load that will challenge you but allow you to maintain the integrity of your execution.
2. Use a pistol grip ( index finger/ thumb off the bar.
3. DON’T pull with your hands. Instead, pull with your elbows! *Think of your hands/ forearms as hooks*
4. Use mind to muscle connection.
Keep this in mind your next training session and let me know how it goes. Hopefully it helps some of you out there.
NOTE: NOW ACCEPTING NEW CLIENTS FOR MAY! Limited spots available so if you’re serious about taking your fitness/health-set to the next level contact me Jorge@newbreedphysiques.com or the link in my bio.
#fitnessiqcoaching
#fitnessiq
#newbreedphysiques
#teamNBP
#manifestgreatness
#legionath
65 3,496 17 April, 2019
145 4,237 15 April, 2019
You can do 3-4 rounds of 12 reps for each movement as a finishing circuit for a push day or shoulder but I wanted to share something with you beside this workout.
So I’ve always believed that there is a fundamental difference between compassion and pity: Compassion stands beside someone; pity stands above.
Sometimes it’s tempting to stand in that place, and not just because we’re being judgmental or cruel. Oftentimes, it feels safer up there. You don’t need to understand that person, or what they’re dealing with.
You also don’t need to get too close. You can simply remove yourself without getting too invested or involved, knowing that you feel bad, but there’s nothing you can do.
Compassion suggests a level of responsibility. It’s not just a matter of recognizing that someone else is in a bad place. It’s about knowing what that feels like, even if you’ve dealt with different challenges, and being a willing participant in healing that pain.
I remember when I was at the lowest point of my life there were two distinct types of friends: the friends who listened fully, and the friends who interrupted me with judgments and advice before I even had a chance to explore what hurt me.
I want to be the friend who listens–the one who may not always have the answers, but intends to be part of the solution, not the problem.
I suspect that starts with a simple assertion, followed by a question: I am here. How can I help?
Who needs your help today?
Much love, J ❤️
#fitnessiqcoaching
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding .
33 2,161 12 April, 2019
Advertisements
BELT PLACEMENT FOR SQUATS AND DEADLIFTS❗️
So now that we have covered breathing and bracing. If you haven’t seen those videos I would go back and check them out first.
There is a couple ways to place your belt!
You might be wearing it too low or too high!
For example, in the video above you’ll see when its too high when I brace my abdominal wall expands under/ outside the belt just like when I have it too low it expands above/ outside my belt.
This will prevent me from effectively bracing into my belt. Furthermore, wearing it too low can interfere with your starting position on Deadlift as you saw above. So you might want to angle it up a bit so you can set-up without the belt hitting your pelvis.
For the squat you can angle it a bit up ( slightly above your belly bottom), Straight across or angled slightly down.
PLEASE NOTE! This is more a matter of comfort than anything else. Start with it in whatever position is most comfortable. As you learn how to use it better, then you may want to play around with different heights and angles to see what allows you to get your torso the tightest.
Just be cautious of it being TOO low or HIGH that you are bracing outside the belt because you will eliminate the entire purpose of it and will not be able to brace effectively against it.
Much love, J ❤️
#fitnessiqcoaching
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding .
52 3,231 11 April, 2019
Influence has become a huge buzz word, particularly now that social media has taken the world by storm.
There are sites to measure it. Blog posts that dissect it. Books that analyze the psychology of it. Collectively, we’re obsessed with the ability to persuade other people.
It’s not just about driving consumer behavior, although clearly that’s a big part of it–everyone needs to earn a living.
It’s also not all about the ego–having the most followers, the most retweets, or the most influential friends. I suspect it’s also about the desire to be seen.
With so many people sharing their thoughts, feelings, and gifts, it’s easy to feel like you’re not being heard. Like you’re not making a difference. But sometimes in our desires to be seen by others, we stop looking into ourselves.
There’s no denying that a spotlight can magnify the impact that someone can make. But if you think back to the last time someone affected you in a profound way, odds are it had nothing to do with authority or influence.
What really makes a difference is heartfelt, inspired action, backed by authentic, positive intention.
It’s not power of persuasion that moves us; it’s the power of passion.
That’s something we can all access, and it does make a difference–even if it doesn’t reach masses of people. More importantly, passion makes a difference for us. No amount of approval or validation can provide the same joy that comes from looking into and following your heart.
Today, if you feel like you’re not being seen, ask yourself: What am I passionate about, and how can I use that passion today to be the person I want to be?
Much love, J ❤️
#fitnessiq
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding .
#thebeardedzendude
80 4,185 8 April, 2019
TRY THIS! 90/90 HIP-LIFT to practice your bracing pattern!
There two main reason why I would incorporate this drill to any clients!
1. Help them with excessive anterior pelvic tilt thats coming from the lack of control of the lumbar and pelvic region.
2. Through the position you inheritly understand the idea of creating intra abdominal pressure (IBS). And that is the fact that your diaphragm can contract and draw air into the lungs to expand in the abdomen region to create IBS.
Which as we talked about on yesterdays post allows us to create stability through the lumbar/pelvic region to stabilize the core and hips for heavy lifting.
You want to set your feet in a box or bench that allows your legs to create a 90 box with the bench and the floor.
From there you can either set a small fumble roller between your legs or a small ball and squeeze with around a 25% total contraction of the adductors. So just enough where I couldn’t slide it if I were to try.
Additionally, using a small head rest is going to help you with your inhale and exhale capacity through the neck/airways of the neck.
Make sure to have your hands flat by your side.
and now we’re gonna focus on three goals
1.HEELS INTO THE BENCH! To help you contract your hamstring and help lift your tail bone off the floor.
2.TAILBONE OFF THE FLOOR! You wanna go into slight posterior pelvic tilt and attempt to keep your lower back on the floor. So you should only be able to slide a paper underneath the tailbone but stop at the lower back( Im a little high in the video you want to be lower)
3. CONTRACTION IN YOUR ADDUCTORS
From here you want to inhale through your nose and out through the mouth!
Do that for about 8-10 inhales/ exhales and thats one set! Do 2-3 sets for your warm-up. Especially if you have APT.
#fitnessiqcoaching
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#stengthcoach
#bodybuilding
#powerbuilding .
#powerlifting
28 1,869 7 April, 2019
Breathing and Bracing‼️SOUND ON🔊
Before going into how/ where to place your lifting belt!
I would like for you to first practice breathing/ bracing or aka creating intra-abdominal pressure.
When your spine is loaded the last thing you want to do is breath into your chest since most of the time it will cause your ribcage to flair and pelvis to go into anterior pelvic tilt.
Which will take away from the stability that your core can create to protect the spine.
Especially under heavier loads!
What you want to focus is on breathing into your diaphragm! Better yet breathing into your the side of your obliques and back towards your lower back as shown above. This will allow you to create a 360 diaphragm which is the most effective way to brace! Especially when using a lifting belt.
Additionally, you want make sure that you have a closed scissors position when bracing. Keep that Ribcage down and pelvis in a neutral position aka stacking your joints.
This with a 360 diaphragm bracing is key to protect you lower back when performing movements such as the squat and deadlift and move heavy AF weight.
To summarize!
1. Ribcage down and pelvis in a neutral position to stack them. Think closed scissors!
2. Breath into your diaphragm via 360 breathing. Expanding the air into the side of your obliques and back towards lower back.
3. Brace as if someone were going to kick you or punch you in your abs.
I know many of struggle with breathing effectively so I will make a post on a drill you can do to help you become more familiar with how you should be breathing/ bracing without being under-load.
Comment below if you want this video!
#fitnessiqcoaching
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#stengthcoach
#bodybuilding
#powerbuilding .
#powerlifting
199 6,864 4 April, 2019
4 TRICEP ISOLATION MOVEMENTS!
Here are 4 of my favorite Tricep isolation movements you can add to your next push day, or arm day.
The first and third movement primarily target the long head, while the 2nd and last target the lateral/medial head of the tricep.
These can be great if you struggle feeling one of your tricep and/ or have strength/ muscle imbalances between them.
I would recommend starting with your weaker/ the one that is under developed then matching the stronger side.
You could even add an additional set to that one if its super behind.
You can also pick one or two of these to warm-up your triceps/ joint before going into more bi-lateral movements like the skull crusher.
You can do 3-4 sets in the reps ranges 12-20 to get some metabolic stress in there.
Mind to muscle connection is huge when it comes to these so don’t be mindlessly just going through the movement! FOCUS!
Visualize your muscle being worked!
What video you want to see next ? 🤗
#fitnessiq
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding .
43 3,148 3 April, 2019
🔥🔥SHOULDER WORKOUT 🔥🔥
Happy top of the week/ month amigos and amigas!
I hope you’re off to a great one so far and if not so much just remember that It can ALWAYS be worse.
Here is a short shoulder workout you can do individually or tag on to your push day after benching.
Very minimal but to the point and effective! Haha
Start with some sort of upper body warm-up ( check my profile for one ) then move on to your compound movement for the day the OVER HEAD PRESS aka OHP. Pick a weight you can do for an RPE of 8. Meaning you should feel like you have 2 reps in the tank. Do this for 4 sets of 8 reps.
Then move on to some single arm standing or sitting DB press. I like this one to make sure I keep things balanced with my strength in each shoulder. If I noticed one is weaker I will usually start with the weaker side and match that on the right. 4 sets of 10 reps with an RPE 8 should do the trick.
Onto my favorite lateral head movement! The DB side lateral raises. This is the one that will give you broad shoulders and contribute to you v-taper. You don’t need much weight for this one. Focus on driving up and out with your elbows. Don’t shrug up when you reach the top. Sets: 3-4x Reps: 12
And to finish up the session hit Face-pulls up to target the rear delts! You can’t have 3D looking shoulders without the rear delts. Face Pulls is my go-to 3-4x a week I will do them. Even after a full push day.
Hit this up and let me know what you think.
But I hope you fucking crush this week! Count all those “little” WINS because they add up 🤗
Much love, J
#fitnessiq
#manifestgreatness
#disciplineovermotivation
#newbreedphysiques
#onlinecoach
#gothere
#aesthetics
#bodybuilding
#powerbuilding .
84 6,021 4 hours ago
Mind 🧠 | Body💪🏽 | Soul 🙏🏽 Student & Teacher of Physical well-being. Powerlifting, Fitness & Mindset Coach Coaching Application| Youtube| Resources