• Everyday is a new start •
Even if it’s Tuesday and you still haven’t made it to the gym. 👇🏽(Your welcome) ⚡️Bi’s and tri’s combo⚡️
Bicep curl x 10-15
Overhead tricep extension x10-15
Tricep Push-ups x10-15
Hammer curl overhead press x10-15
2 643 minutes ago
Barriers to exercise: This week I'm going to post about:
The top 5 excuses not to exercise and how to overcome them.
1. I DON'T HAVE TIME TO EXERCISE.
We all have busy lives. Exercise takes time, and finding that time is sometimes difficult. I find that people are most successful at overcoming this barrier when this time is planned out.
- Schedule your exercise time, just like you are scheduled to go to work or you schedule a doctor’s appointment. Write it in your calendar or keep a mental note—but stick to it.
- Don’t forget your gym bag. Pack it the night before and put it in your car. Be prepared and ready.
- Make use of your off days. Why can’t you fit in exercise on days you don’t work?
- Let’s be honest: Some days you just don’t have time, but can you fit something into your day? Take a short walk over lunch, park further away or take the stairs.
Ok let’s talk about your breath. Or not breathing rather. I was writing Monday’s post and I realized that I wanted to expand on my point about Breathing during exercise. ⠀
Even before I teach someone to breath correctly during exercise, I have to address the issue of holding your breath. It happens all the time in the gym and in everyday life. So why do we do it? It seems pretty counter intuitive right? ⠀
So here it is. Ever heard of the Valsalva Maneuver? In the body building⠀
World - it’s exhaling against a close wind pipe or holding one’s breath essentially during a lift. ⠀
The process creates a pocket of added air pressure in the thoracic and chest cavity which actively increases support, strength and power for a specific lift. (Note: there is much controversy around using this technique due to some health risks and I’m not about to get into it here) ⠀
I’m simply making a Connection between holding your breath and the need for added support within the body. While you may need this added support for a lift that’s a 1 Rep max - for 8-12 reps or any other exercise in the gym your body shouldn’t need this added support. ⠀
Spoiler Alert: it all comes back to CORE STRENGTH. - if you have a weak core - you may be holding your breath to compensate for a lack of support within your core - which should be your main support anyway. Breath holding can be a symptom of a dysfunctional inner unit. ⠀
We are seeing more and more people holding their breath for every day movements like bending over and picking something up or getting up out of a chair. This is crazy⠀
and just a little body awareness can really be super helpful. Think about that for min. ⠀
So next time you catch yourself holding your breath - think about resetting and breathing nice and low. Activating your core will help you find the support for body needs to perform more optimally. :-). Am I holding my breath in the pic? Looks like it right. Hey. It’s hard to pose for these action shots. I’m not the best. 💪🏻 #notstrongforagirljuststrong#torontotrainer#justbreathe
3 392 hours ago
Another of my favorite landmine exercises: the jammer press. Great for your chest, shoulders, and triceps so your arms can look like this 💪🏻
Within the depths of your being dwells a Superhero...Mighty in Stature, Infinite Power... Born without limits. Tap into your Own Greatness and strengthen the power of the People of the world along with you. #YoureGreat#YouAreCreators
8 1049 hours ago
MEET JIMMY ✨👌🏻 Jimmy is a passionate caring physiotherapist who loves working with his clients to get them back to their full potential pain free. Jimmy enjoys problem solving and has a keen interest in sports and musculoskeletal physiotherapy with focus on return to work, sport and recreational activities.
Jimmy graduated from the University of Queensland with a Master of Physiotherapy studies, having previously completed a Bachelor of Biomedical Science from McMaster University in Canada. He uses his sport and exercise background and knowledge to facilitate and enhance the delivery of physiotherapy services.
Jimmy has a particular interest in treating neck and back pain, as well as fitness/sports injuries. He adopts a range of modalities and is also trained in Dry Needling and Neurofunctional Acupuncture for pain and tension relief.
In his spare time, Jimmy enjoys playing Basketball, Soccer and keeping fit through strength training. #makinglifebetter#getbetterquick@bestbodymountlawley
1 15110 hours ago
In the wise words of Joseph Pilates 🥰🥰 People are sitting more than ever and losing touch with the essential human behaviour of constant movement. Movement heals. What have you done today to move your body? #bodysmart
🤰PREGNANCY PILATES🤰: Provided that your doctor has given you the all clear to exercise, Pilates is the perfect low impact pre and postnatal workout since it encourages flexibility and balance as well as strengthening your pelvic floor and core muscles, preventing back pain! 🙌🙌
⚠️ If you have done Pilates before becoming pregnant, check to make sure your Pilates instructor is TRAINED and experienced in teaching pregnant women⚠️ #bodysmart#pregnancy
Why am I putting my hand on my stomach? 🤔
To make sure my core is properly engaged. I only lowered my legs as far as I could maintain engagement.
You guys something that is SO neglected in this industry is practicing proper core activation. If you ever notice any bulging in your stomach when you’re performing ab exercises, STOP 🛑
Your deep core muscles are not truly engaged, which is creating uncontrolled pressure and damage to the tissue lining your core.
In order to ensure you’re SAFELY doing exercises and truly engaging your core, focus on breathing through your diaphragm and controlling your breath during movements. And stick to the basics - simple exercises like planks and dead bugs should feel extremely challenging if your core is truly engaged.
What do you workout on Mondays?
Is it the same every week?
Or do you mix it up depending on how you feel?
My husband and I just started a new training split- Today is chest and biceps 💪🏽 I like Training these opposing muscle groups together because you can superset more effectively and let one set of muscles rest while the other works.
Full workout below. Save and swipe for your next upper body day!
1️⃣ Pushups 4x10
2️⃣ Wide Bicep Curls 4x10-12
3️⃣ DB Bench Press 4x8-10
4️⃣ SA Cable Curl 4x10/side
5️⃣ Seated Hammer Curl 4x10-12
6️⃣ DB incline bench press 4x12-15
7️⃣ DB Incline Curl 4x10-12
8️⃣ Reverse Pyramid // start with 10 reps and decrease by 1 each round all the way down to 0!
DB Flyes superset w/ Burpees (chest to the floor).
Happy TGIM!!! Get out there and get your 20%! At the gym, at home, in the living room, at the park, in the garage, in public... WHEREVER!!! Get your friends, co-workers or family to workout with you! You don’t have to do it alone!!! Just work!!! 20 mins, that’s all you need.
I am currently accepting new clients for the New Year!! 🥳 Who’s ready to transform their body? Message me now to save your spot for January !!!
Sliding into the week like... 😉😅
Using my Meta360 and these are some great moves that can be done with it! It’s such a great piece of workout equipment to have and you can use it anywhere! 🙌🏻 Plus I have a discount for you! Use code NINA15 at checkout to save 15%! 💪🏻 @meta360fitness
1️⃣ 30 seconds arm slides
2️⃣ 30 seconds mtn climber
3️⃣ 30 seconds knee to elbow
4️⃣ 30 seconds plank tuck
REPEAT 4X! 10 second rest after each move. 15 second rest after each round!🔥
Song: Powerful by Major Lazer
The Holiday Hottie challenge is available now!🙌🏻🎄❤️ it’s a 4 week fitness challenge packed full of full body toning workouts that can be done anywhere and it’s only $9.99! (Link in bio)
Another great #medicineball exercise. This is an awesome full-body exercise to incorporate into your interval workouts💪🏻
Our lower body workout from last week was so well received, we wanted to provide you with an upper body workout as well. Tutorial videos for all of the machines listed can be found on our page, all you need is a pair of dumbbells to get started. As always, our friendly and knowledgeable staff is available to help you if you have any questions.
MUSCLE OF THE WEEK - SHOULDERS
Here are some good shoulder exercises to add to your workout. Shoulders don’t get trained as much as they should, they are great for women because they make your waist look smaller.
The exercise demonstrated are
1️⃣ Overhead press. Great compound exercise which works all over your shoulders.
2️⃣ Squat and press. This is good to work your whole body with one exercise.
3️⃣ Lateral raises. Another great exercise to work the main part of your shoulder.
4️⃣ Frontal raises. This exercise can be performed either with both arms up at the same time like demonstrated or one at a time.
Come in a speak to Pippa for some more ideas and advice on how to train your shoulders to make your waist look smaller 😀
Top exercises for training glutes?
Cable pull throughs
Good for a great bum, squat strength and posterior chain stability
🔹 Shoulder Health/ Warm Up Exercises/ Rotator Cuff Exercises 🔹
Shoulder health is an important training aspect that is often overlooked by many gym-goers. Our shoulders contain a small group of muscles and tendons commonly known as the Rotator Cuff, which are responsible for stabilising the shoulder joint and provide strength and stability during motion of the shoulder. Pain experienced with pressing and overhead movements can be the result of weak Rotator Cuff muscles, which is why incorporating Rotator Cuff exercises into your training it’s important for maintaining strong and healthy shoulders.
These exercises below are great way to warm up the shoulders prior to any upper body movements and will help to prevent any injuries.
▪️ Dead Hangs – also fantastic for spinal decompression
▪️ Band Pull Apart ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️ Resistance Band Rear Delt Row
▪️ Resistance Band One Arm Row
▪️ Cable External Rotation
▪️ Cable Internal Rotation
▪️ Lying Dumbbell External Rotation
▪️ Lying Dumbbell Internal Rotation
▪️ Standing Dumbbell External Rotation
🔹 Reps and Sets
Keep the reps high on all these exercises, making sure a strict and controlled form is maintained throughout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 Sets, 10–20 Reps, 30-60 seconds between sets. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dead Hangs – aim for 3 sets of 30 seconds; try to increase the hang time as you become accustomed to the exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, the emphasis is on maintaining a strict and controlled form with all exercises, not on lifting the heaviest weight possible so use a weight which you can control at all times.
Take the path to improved fitness.
BULLYBAR® is a modern fusion of the dumbbell, barbell and kettlebell.
Designed to be used for a multutude of exercises from curls to squats, to lunges.
16 1372:48 PM Dec 3, 2018
Curo tus labios, rotos...besarlos costaba poco.Te debo un viaje por el universo, te debo un beso en cada aeropuerto🎶❤