⛷⛷⛷Skiing! It has been 20 years since I have skied last time and an absolute amazing experience!
We have closes to go to Bulgaria🇧🇬 because of proximity to home and being kids friendly (for 3 and 5 years old). Skiing is a very exciting sport, that combines motion, speed and magnificent winter sceneries.
Nevertheless, it is a challenge for the body! So, here are few tips if you either never skied or skied a long time ago or are an irregular skier.
✅You have to be acute-injury free. There are movement in all possible direction with various speeds (depends on track you choose). You will feel it 15 minutes in your ski trip.
✅Work those quads (and gluts, and abs). If you have sedentary lifestyle, make sure you have plenty of days to gradually build the intensity of skiing. ✅Balance is all. It is a big bonus if you practice balance-challenging exercises, will keep you on your feet, literally.
✅INVEST some money in personal tuition. You could, of course, watch some youtube videos, but only a good instructor can teach you tricks, even how to fall correctly if you loosing control. It can make a difference between intact and ruptured ACL!
✅Surely, rent and try first. My first ski-boots were my size, but were not fully comfortable. Second pair was just right!
✅Book a hotel with a poor, jacuzzi and sauna, it helps big time after long day on slopes!
You know you’ve found the right #fitfam when you end up on their panel outside their studio! You guys need to try the new Glider class it’s a killer for the body and gives you abs of steel while having fun! Oh and don’t be afraid to suck at it everybody does! if it was easy your body would get lazy... 🤩🤩
BOOTY LEGS +ABS BOOTY LEGS + ABS BOOTY LEGS + ABS ! FRIDAY= LEGS ABS AND BOOTY! ... that's it ... new jeans! 😉 .
We gain muscle and lose fat! 2019 will be a FIT FUN BADASS YEAR! 😁 I can get you healthy firm toned and badass! JOIN MY TEAM! Proven results + awesome view + cool vibes and tons of laughter ! 3 SPOTS OPEN FOR JANUARY'S BOOTCAMP! RSVP your spot today! .
Get Fit Have Fun Become A Fitmonster !
FB & IG : FITMONSTER
JOIN US. Bluff Park Between Junipero & Cherry
Monday-Full body 7:30pm
Wednesday- Upper Body 7:30pm
Friday - Lower Body 7:30pm
Saturday- Full Body 10 am *BOOTCAMP $15 Per session or. $100 unlimited sessions for a month. . * Personal Training & Group Training Monster Promo*
12 sessions - 1 hour.
1 Fitmonster $480
2 Fitmonsters $ 305 each
3 Fitmonsters $ 250 each
4-6 Fitmonsters $ 200 each/month
Get Fit, have fun become a Fitmonster! .
Cards, checks, wire transfer, direct deposit, venmo and paypal accepted.
AAAI NASM CERT. Bonded Insured and LBC Parks Recreation & Marine Approved.
4 EXERCISES!!! I did 4 exercises and my gluts and hammies were DEAD☠️🔥
-I did 4 sets of the hex-bar deadlifts. First set: just the bar for 15 reps. Second set: Bar + 25 on each each for 10. Third set: Bar + 35 each side for 8. Fourth set: Bar + 40 each side for 6.
SUPERSET WITH: -Reverse Lunges: I only did 3 sets. Holding onto a 20 pound DB and did 15 reps each side for all 3 sets.
-Box Squats: I did these squats on the steps to get more range of motion. First set: 40 pound DB for 15. Second set: 50 pound DB for 15. Third set: 50 pound DB for 12.
-Back Extension for the Gluts and Hamstrings: 3 sets of 15 holding onto a 10 pound plate. OWWW. Believe it or not this is the one that absolutely killed me.
That’s it. 4 exercises and I was toast.
Add these exercises to your next leg day!!😁🍑🔥👍🏻
Muscle gain and fat loss simultaneously 🤔 Is it possible? —————————————
The answer is YES. However; only ever In two situations, well 3 to be precise🤷♀️
a) You are new to training, everything you expose your body is a good enough stimuli and you are loosing fat as you are in caloric deficit (now your expenditure is greater all other things equated) —————————————-
b) You are advanced, and you are in in a deficit but on the other hand, you progressively overload through the weeks, giving your body a little bit greater stimuli week in week out, to grow. Provided program is good with enough rest, sleep ect. Super compensation.
c) You are on anabolic steroids, so your deficit leads to weight loss but you’ve got a anabolic induction from the drugs. .
In all three cases nitrogen balance needs to be positive so that protein synthesis can occur. Eg. eating enough protein! ✅💯👍
And that’s how you do it!
I went from 15.5 % bf to 13.7% in 5 weeks with 1.2 kg down in BF and 1 kg added of lean muscle mass! .
Overhead Squats lernen – die richtige Ausführung & Technik
Limitierend ist bei der Überkopfkniebeuge anfangs vor allem die Beweglichkeit im Schultergelenk, aber auch im Unterkörper. Arbeiten lässt sich hier gut über eine Progression der Kniebeugentiefe. Man kann mit geringem Gewicht starten und mit jeder Trainingseinheit versuchen mit korrekter Technik tiefer zu beugen. Die Eckpfleiler für richtige Ausführung & Technik sind:
▶️ Arme bleiben gestreckt während der gesamten Wiederholung
▶️ Wirbelsäule bleibt immer neutral, Einrunden des Rückens, vor allem des unteren Rückens muss unbedingt vermieden werden
▶️ die Kniebeugebewegung muss hier über die Knie eingeleitet werden
▶️ Abwärtsbewegung bis die mögliche Tiefe erreicht ist
▶️ am effektivsten ist hier natürlich “ass to the grass”, sprich volle Beugetiefe