What did you do today? How did you get to the next level? Did you eat good? Did you do that thing you been holding off on? All these questions are a good way to start to reach the level you want to be at. Don’t stop now, be better.
It’s the first week of our winter challenge so there’s a few sore and achy muscles at the moment 😬😜 In general though, tightness in the muscles and joints is a common problem amongst clients I train. We don't spend enough time stretching (guilty!🙋🏼♀️) and mobilising plus with desk jobs, driving and netflix, the problem is worse than ever! .
If you can find five minutes tonight, try my three favourite stretching exercises to relieve tight muscles in your glutes, back and shoulders and help you avoid injury and lower back pain 🙌🏽 .
1. The pigeon stretch is the best glute stretch in my opinion. The further forward your front foot is, the more intense the stretch will be but if you're tight in your glutes, you will feel it no matter what! Try to breathe and relax into this one for as long as possible (one minute minimum).
2. The Spinal Twist. This is a back and hip stretch and is quite a relaxing posture. Keep your shoulders flat as you gently press down on the bent knee. If you are tender through the lower back, bend both knees and then drop your knees across your body in the same movement as shown in the video. .
3. Child's pose with a lat stretch. It's not often we stretch through the upper back in this way so it should feel good and not too painful. Reach both hands across in one direction and sit your hips back in the opposite direction to feel the stretch down the side of your back. .
Comment below with your favourite stretch👇🏽
Squat tutorial 🙌 there’s so much to a perfect squat, I’d need to talk for hours to cover every aspect. So hear are some key 🔐 elements 💪
4 13an hour ago
Been sick the last few days so the gym hasn’t been happening. BUT I gymed today! Hit a PR of 185 for squats 🤙🏼 Didn’t get any good videos today. So here’s an old video of a fav exercise I do for da legz. ALSO, keep ya head neutral. Don’t be like me lol
Ft. @erivas22 ‘s finger ☝🏻 lolol
Figured it was time for a side by side progress pic. I’ve never really had great upper body strength and now 😍 I love being able to say I got arms now! 💪 Thanks for all the crazy awesome training @coach_randy_franklin
I’ve been aiming heavily on my back. I want to grow my biceps more so now I will continue to work on those. I’m quite happy with my triceps though 😏. Anyway some of my upper body day, from last week 💪🏼.
Music: Habits- Tove Lo (chainsmokers Remix)
1 3710 hours ago
Commitment means staying loyal to what you said you were going to do, long after the mood you said it in. I've pushed myself to the brink in the gym thanks to @veronicafasulo. Stay motivated and hang in there homies, y'all can do it. 😘 Always give 💯% ! @goodlifefitness#armday
🤔Can you intuitively eat and still get show ready?
I’ve counted macros and weighed my food for every single show I’ve done except for the last one. I wanted to see if I could intuitively eat to get “show ready” conditioning.
This pic was taken a few days before my last contest where I intuitively ate leading up to the show for about 5 weeks. It definitely wasn’t my best conditioning but I definitely proved to myself that I could do it.
Even though I was intuitively eating to get shredded, I was still making decisions based off of years of experience with dieting for shows. I also naturally eat pretty clean all year round so it really wasn’t that difficult. I have a decent understanding of how many calories and macros I eat per day on average but I just”eyeballed” everything and made adjustments as I got closer to my show. This made my prep much less stressful and time consuming and allowed me to focus on other aspects of my life like my businesses, relationships, and traveling. Now I just need to get even better at it. #itsnotadiet#itsalifestyle
BRO SPLIT VS PUSH/PULL/LEGS by @jmaxfitness
After you've been training for a couple years, you can move on to a more advanced split. One of the splits I recommend is a push/pull/legs routine.
In this routine, you train each body part 2x per week. The first time, you train the body part for strength and functional hypertrophy (mainly in the 4-6 rep range), and then the 2nd time, you'll train the body part for hypertrophy and functional hypertrophy (mainly in the 6-12 rep range).
This split allows you to train with high intensity, as well as have a high amount of volume (both will lead to muscle growth). Since you're training for strength in the first half of the week, this sets you up to lift more weight the 2nd half of the week when you're training to build muscle. This is the beauty of this split.
I'd only recommend this for people who've already gained at least 30-40lbs of muscle. It's not really for beginners (although, a beginner could still grow on this routine, they are better off doing a full body workout).
I know a bunch of bros are going to hate on this, but it's because they're frustrated with their lack of results on their bro split. It's cool man, I get it. It's the same reason that Joffrey Lannister is so angry.
What workout split are you doing? Let me know below.
If someone you know would be interested in this, then send them here.
ARM DAY FEELS 💪🏾
Wait ... did Sade film IN the gym?! Yes yes it’s true I faced my fear and filmed a little bit of my arm day sesh 😅 I was MORTIFIED and constantly looked over my shoulder to see if anyone was watching me but hopefully I’ll get more comfortable as I do it more often
Here’s some of the exercises I did from the CUT arm/HIIT day for week 4 😊 (p.s. I was dying ☠️)
1️⃣ 4x6 rack pulls
2️⃣ 4x12 shoulder press
3️⃣ 3x8 single arm dumbbell row
4️⃣ 30 sec on 30 sec off kettle bell swing 3X
5️⃣ 30 sec on 30 sec off squat thrust 3X
This is in no particular order I just filmed a few of my fav exercises 💙
🎼: All Falls Down by Alan Walker ft. Noah Cyrus