Good morning Instagram crew! So all articles finished and published on my PT website now (click on bio)✅
Looking back on this strength training camp I’ve thoroughly enjoyed staying competitive with the different components of fitness. This time it hasn’t been with other athletes and stepping up on a bodybuilding stage doing quarter turns or 1 minute routines all bronzed up.... but with myself and the guy in the mirror. How much stronger can I get from previous years gone by?✅
Everyone can have different factors for motivation: For some It can be internal and the voices of confidence they need to hear every day. For others it might be external and hearing the crowd cheer them on, receiving adoration from fellow competitors or picking up the medals and trophies🏆. Which one are you?✅
Personally for me I have a mixture of both internal/external factors driving me on. Internally I am extremely competitive and HAVE to move forward with training, performance and knowledge and HAVE to improve each year with tangible evidence such as lower bodyfat % or an increase in performance with the weights in strength training. This is my way of knowing I have improved as both a coach & athlete!✅
Externally I do like to ‘see’ the physical difference in the shape of my body or hear comments from other athletes that I’m looking better than the previous year✅
Some people can get this mixed up with vanity. For me, I’m far too old for that shit.... it’s actually self development, pushing the guy in the mirror further each year and questioning my physical, mental and emotional abilities to be the the best I can be! I want to be able to look back and have NO REGRETS!✅
The last article is written so be sure to head over to my PT website. If you haven’t had a chance to read an article on my website please click on my bio and enjoy a read✅
Talking yourself out of things is the root cause we resist change.
What if it doesn't work?
What if I don't like it?
What if people laugh at me?
What if I fail?
Try turning this self doubt on its head.
If it doesn't work I can adjust the plan.
Wait to see results before you decide if you like it or not.
People often laugh because they wish they had your determination
If you fail, dust yourself off and start again, your no worse off than you are now.
Positivity will lead to great things. Negativity will always hold you back.
Indosso sempre il mio abito preferito.. la semplicità ✌ GM ✋☀️
1 1117 minutes ago
Мне безумно нравится изучать физическую культуру,узнавать что-то новое для себя,конспектировать учебники и впитывать всю информацию как губка..🤲🏽
Кайфую от самого процесса, это вдохновляет и заряжает🔥
И мечтаю о том, как скорее бы начать применять полученные знания на практике😍
Heat therapy: Indications and Cautions/Contraindications for use
Heat therapy, it’s so commonly used in the self management of pain. But are you using it for the right thing? And do you know when NOT to use it?
The application of heat has many effects including:
- Improved elasticity of soft tissue
- Increased blood flow
- Increase local metabolic and enzymatic activity leading to increased white blood cells and decreased metabolic waste.
- Subjective relaxation
- Mild pain reduction
Negative effects of heat therapy include:
- Increases in local oedema (swelling)
- Increased local inflammation
- Increase localised bleeding
When not to use heat therapy:
- Acute injuries
- In those with haemorrhage or bleeding disorders
- In those with poor thermal regulation
- In those with peripheral vascular disease - In those with lack of awareness of pain or sensory loss (eg. Diabetic neuropathy)
There are varying opinions and research on the effectiveness of heat therapy, the general rule is that you should never use one therapy on its own; use with exercise, manual therapy and/or in conjunction with cold therapy to achieve greatest benefits.
Personally I suggest using heat for:
- Chronic pain (pain > 12 weeks)
- Muscular spasms or contractions
- In conjunction with heat to treat muscular strains or ligamentous injuries - To promote relaxation
Scholten, P., Stanos, S. P., Rivers, W. E., Prather, H., & Press, J. (2018). Physical Medicine and Rehabilitation Approaches to Pain Management. In Essentials of Pain Medicine (Fourth Edition) (pp. 531-538).
Second day of summer🥵
1 month to go before the new year so excited for what i have planned for 2019🥳✈️ I haven’t been posting much of me at the gym because I honestly haven’t been at my best, i stopped prepping meals for 2 weeks and with trying to adjust to a new daily routine it has been hard with time management.
I’m feeling so much better now I’m back on my meals for this month and not to forget how much i love training in the heat🔥
Smaller waist for summer🤞🏽 #twopostsinoneday sorry
If you have a task-master mentality towards your body and look at your workouts like you are mentally whipping yourself into shape because where you are NOW is not good enough — STOP. You do not have to ‘love’ exercising, but you DO have to stop mentally beating yourself down. Push through your next workout to HONOR your body, not punish it. Movement is a gift. www.kelseywells.com/app
159 128743 hours ago
I’m just obsessed with these socks, I never take them off😂🎅🏼 (like you’re really looking at the socks tho lol)
When your friend makes your pic look like a doll. 🤔😍❤️
15 5112an hour ago
Repeat to yourself:
I matter. I love myself. I am worthy. I am valuable. I have a great purpose. I have a gift to give to the world. I deserve to be happy. I am intelligent. I am growing. I am healing. I am evolving. I am learning. I am creating a better life for myself💙
109 23822 hours ago
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