One of the most beautiful things growing up as an #athlete was the ability to maintain a good and fit body ! There was one point I was in a wheelchair... .
Nowadays everybody wants that #perfectbody but most people are taking the wrong steps to achieve it Whether it be #wheyprotein, #creatine, #bcaas and all the other supplements that you're loading into your body. Not to mention all of the adverse effects such as kidney problems, hair loss, loss of coordination and fatigue ...are they really helping you in the long run? .
Really not trying to bash all of the #meatheads out there but there are no shortcuts. There's a time and place for everything, and everything should be used in moderation. But what if that doesn't even apply to you and you're looking to get back into sports or you're coming off a serious injury and the doctor gave you clearance to return, and/or you just want to improve your attributes.
See the thing about Gymnastics is that it #cultivates the #mind & #body in many different ways. Gymnastics training can improve your #coordination, #speed, #agility, #strength, #discipline and so much more.. It's a whole different type of "strong" #poundforpound. Have you ever seen a weight-lifter in Gymnastics setting? 😅
One of the main reasons why I made such a good recovery after my accident was because I indentified all of the benefits of the sport and I forced myself to make a return because I knew in the end it would benefit me. Now ask yourself..... Which one would you rather be... "Fit" .. Or Gymnast fit... And who else would be better to help you achieve that, then someone who went through it personally..😉 .
How's that for a #10yearchallenge? .
May 7th 2009 GCS score of 3, tramautic brain injury (subarchnoid hemmorage) , 3 broken ribs, punctured lung, fractured sternum and fractured L1 and L2 of my spine.
Still going hard 😅💪 .
Msg me for more information on setting up private training sessions 1 on 1 or groups. Amazing rates right now so inquire for more details!
15 12021 hours ago
#MeatheadTipOfTheDay Don't go all the way down with your legs when doing hanging leg raises. It is very difficult to keep the focus on your abs when you do so; instead the hipflexors will do most of the work. And how many people ever complimented a Meathead on his "sick hip flexors, bro?"
Instead, for sick abs, bro, start the movement with your upper thighs just slightly below parallel. And use your LOWER ABS to pull your knees up towards your chest. At the very least, start this exercise like this, and then when you can't do anymore reps, crank out a few more reps where you lower your legs all the way.
If these are too difficult, the other option is to simply hold the start position for as long as you can, as shown at end of video. This is essentially like doing an advanced plank. If you can hold the regular plank postion for more than a minute, its time to advance to something else. Because a meathead who doesn't progress... is no meathead at all.
Again..people who say they can't win Facebook giveaways ...boo! You can win them. I have zero luck but I won another. #meatheads#fryday
★ABSOLUTE FAVE★ The slow cooked ribs have been my absolute fave meat for over a month now ★ They are melt in your mouth perfection! I could eat them every day, this or brisket …★ Wait, every three days that is!
My Chris & Heidi Powell Vanilla Protein was delivered today. Normal people would’ve made a shake with it first but I went straight to making a pie crust.
My 1st Protein Pie Crust 🙌🏼💪🏼 Crust:
2 scoops Chris & Heidi Vaniila
3/4 cup oat flour
1/4 tsp baking powder
4 tbsp very chilled unsalted butter (you could use ghee but to get a nice flakey crust, chilled butter is best)
1/3 cup ice cold water
Add dry ingredients. Cut butter into mix with pastry cutter.
Slowly add water.
Flour surface with oat flour. To ensure a flaky crust, minimal kneading of dough. Dived dough in half. Roll out one section for bottom crust. Blind bake is recommended (I place tin foil with pie weights on top). Place remaining dough ball in fridge for at least an hour wrapped in plastic wrap.
Any fruit filling would pair nicely with the vanilla flavor protein.
I used: strawberries mixed with stevia, cornstarch and a sprinkle of protein powder.
I used a 4’5 x 1” ramekin but had a lot of dough leftover so you could make a bigger pie (I just went with personal size to try it out). Roll out other dough ball and place over pie, making cuts for venting. (And that’s suppose to be a barbell 😂🏋🏼♀️) It smelled amazing baking and taste even better. Taste just like strawberry shortcake!
8 1113 days ago
★ReFEED★ This photo is NOT my refeed (more on that below). ★ I thought I was so hungry, I dived right into eating and forgot to take photos! ★ I had some salmon, bit of chicken & bit of pulled pork ★ I wanted variety to feel satisfied, but honestly I'd be fine with just the salmon ★ It was all in my head! I didn't finish the pulled pork - only had 2oz of it (same with chicken) and I was done! FULL & SATISFIED! ★ I took an hour to eat and dived right back into fasting ★ the thing on the photo is KETO CHALUPA with polish sausage, I made for the Mr. I love cooking keto for others and while it's super hard to do it when you're fasting just because you can't taste to season it properly it's also fun, I actually don't mind it at all! ★ MIND OVER MATTER!
#MeatheadTipOfTheDay Pay attention to TIME-UNDER-TENSION. This refers to the total time a set takes. There's two components to each rep: The negative (lowering) phase, and the positive (lifting) phase. When trying to increase Time Under Tension, you can either do more reps, OR do the same number of reps, but slow down the speed at which you do the reps. Generally speaking, you want to slow down the Negative phase, as the lifting phase is typically better served being done explosively.
So let's say you are currently using a weight on an exercise that you can only do 8 reps with. Use a watch and time that set. Maybe the total time under tension is only 20 seconds, because you are a meathead who lowers the weight too quickly because you want to impress other meatheads in the gym with how much weight you use. That's what we call a Misguided Meathead.
If the goal is to become a Bigger and Better Meathead, you want to increase that time under tension. So next workout, you focus on lowering the weight more slowly. You may even get less reps. But if those reps take longer, your Time Under Tension will go up. Maybe you take 23 seconds to complete 7 reps. That is good. That is progress.
I have been doing this with my pullups workouts. My goal is to get 1-minute sets. My first week out I think I did 8 reps that took 40 seconds. Next workout I still got 8 reps, but took 45 seconds. This past workout my reps went up, and I almost hit the one-minute mark. Which is great progress. Once I hit one-minute, I will then add a 10-pound dumbbell to the mix, and try to hit that same goal.
Anyway, there can be an entire book written about manipulating time under tension, and which time-ranges work best for which body part/type of athletes, etc. But the take home message is, you are probably lowering your weights too quickly and therefore not spending enough time under tension to become the best Meathead you are capable of becoming.
My family, my sissy and my nieces!! My happy place, where they are my heart is and I’m grateful for them daily!! This is them laughing at the faces I made during my IG Story rant this morning! We all make the same damn faces!! It’s nuts!!
#MeatheadTipOfTheDay Ab-Wheel Rollouts are another great advanced ab exercise. These can be dangerous/ineffective if you aren't very deliberate about what you are doing. For starters, you need to already be strong enough to do 15-20 leg raises on your back before doing this exercise. If you are, give these a try. If you don't have an ab wheel, you can use a barbell with 25-pound plates on each side to the same effect. Some tips:
1. As always, set up is key. Really flex your lower abs at the top portion of the exercise. Since there is no tension at the top, take advantage of being able to get into proper position. Think about pulling your knees forward towards the wheel.
2. Be very deliberate about your upper body position as well. Shoulders pulled down. Your lats should really be engaged, fighting to keep the wheel pulled towards your body.
3. Once you've got that contrasting tension in your lower abs and your lats, SLOWLY let the wheel roll out. You don't need to go all the way down at first. Even moving just halfway in the beginning is good. You really need to get the feel of these initially. Then over time, you can add an inch or two of descent, until you are lowering yourself all the way to the ground.
4. Try to make these about your LOWER-ABS. Even though your knees are stuck to the ground, imagine you are pulling them up to your face, like in a leg raise, when pulling yourself up with the wheel. If you are doing these correctly, they should feel like Hanging Leg Rasies done off a pull-up bar.