A little Friday motivation to get your butt to the gym! Results don’t come unless you put in work in all areas of your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If I’m not okay mentally that translates into my progress physically as well as my relationships and every area of my life. Gotta make sure we’re okay internally before working on the external. Make it a priority to spend time checking how you’re doing inside and working towards improving that. Some things that help me are prayer, journaling, meditation, and exercise!
This workout was actually so helpful and released so much stress for me on this day. Try it out!
Hip thrust with 3 second pause 4x8
Knee Banded leg press 3x10
Cable pull-through 3x15
Cable kickbacks 3x12 each leg
Banded abduction 3x15
Have an amazing weekend everyone! 🤟🏼
Supplements…. We think they are going to give us the world.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In reality, they are only going to give us an extra 1% but this will only be the case when sleep habits are dialled in and nutrition is on point.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I get it though, I’ve been there..
Testing and trying any and every supplement on the shelf just incase what the guy behind the counter is telling us is true..
But when it comes to supplements, they are exactly that…
They complete or enhance what you are already doing day in and day out.
Or basically, they fill in the blanks..
Even with the best of eating habits, it can become tough to get everything you need in through food..
So this is where supplements come into play..
Protein powder can be added to your day in addition to your other protein sources so you can hit your protein requirements for the day..
A B vitamin complex may be needed if a recent blood test showed you were low
Iron supplementation is likely ideal if you are not a regular consumer of red meats
Trouble sleeping? Melatonin or 5-htp may help you get to sleep until you uncover the root cause of your sleeping issues.
Or if your experiencing a specific health issue such as hypothyroidism (slow thyroid) you may need a thyroid support supplement.
It’s important to note that not all supplements are created equal ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And like a used car dealer, supplement companies can be quite shady..
Cheap fillers & additives
Or not even using what they claim is in the product ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So when buying supps it's important to do your research and invest a little extra $$ as in most cases you do get what you pay for!
A great resource for supplement reviews and ratings is
Or using known and trusted brands such as ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 6512 hours ago
How not to do a BURPEE 👇👇👇👇
6 4322 hours ago
Slow is strong and strong is slow! Is it just me or does my client look like a savage warrior beast right now with the #onnit#steelmace doing 360's step by step broken down searching for his weaknesses. We break it down to become stronger so we can have the privilage of flowing dynamically like my coach @leo__savage says to me. This amazing tool that I started using a year ago with #onnitacademy really allowed me another avenue to not only express myself but, also use with my clients strength and mobility. Thank you @coachjohnwolf and @spogue86 for the amazing instruction and education that has helped me to level up my personal and professional practice for greatness. Thank you Leo and @steelmacegypsy for your instruction and inspiring videos that push me to take my creativity and artistry of a human being to an entire uplifting and meditative experience that is hard to put into words. I have been working personally really hard daily on my own mace flows and will soon make some more bad quality videos showing my progress. 😜 I just really wanted to get back to why I really enjoyed this tool...to lose myself in the moment and have an intimate experience in a #flowstate. If you have every flowed before using your body, kettlebells, etc...you know what I mean! Bless up for anyone and everyone that has challenged me to be the best version of me so I can be of maximum service to others.
0 1723 hours ago
When you end up doing jiu jitsu drills to the beat of the music 😂🎶 I swear I didn’t mean to, lol. Extra reps with @nogipriss are always fun 😄❤️🤸♀️
A tool for every job.... post training shoulder health... while I love the kettlebell and barbell, I’ve learned that everything has its place, and you are the center of your success, not the tools you use.
Today started off as a Shitty day!!!!
Tired, hungry and no energy for the gym...
But guess what I dragged me ASS in and had one of my best leg workouts in a while 🙌🙌🙌🙌 Plus aswell I just got some super AWESOME news to share with everyone 👍👍👍👍
FELLA'S PUT DOWN THAT BEER! 🍺🤯
When we consume alcohol the enzyme that is responsible for converting testosterone into estrogen (aromatase) becomes up-regulated in the liver.
As alcohol is a depressant primary function in the body will slow down with one being your response and secretion of Luteinizing hormone which is necessary to stimulate the production of testosterone
So regular consumption of alcohol is going to increase the amount of testosterone converted to estrogen but will also reduce the amount of testosterone produced.
Alcohol will also increase Sex hormone binding globulin which lowers the amount testosterone that is available for use by the body.
Alcohol not only hits your hormones directly but it also depletes essential vitamins and nutrients needed by the body to directly or indirectly produce hormone.
The next challenge for the body happens in the liver.
When alcohol enters the bloodstream the body views this as a poison!
The body will now pull back from other primary detox processes and metabolising alcohol becomes the main priority!
This leads to excess estrogen and other toxins in the body to potentially not be excreted by the body and be recycled into the bloodstream which may be stored in fat cells.
Not only does alcohol impede testosterone production, but it also increases the amount of testosterone that is converted into estrogen, reduces the amount of test that is usable by the body, depletes vital nutrients and prevents the body to detox excess hormone and toxin.
"Battle rope workouts work the muscles in your upper body, abs, back, and glutes, and you can incorporate movements, such as jumps, lunges, and squats, that work your legs, too! Here, I am creating alternating waves with the battle ropes. Battle rope exercises work multiple muscles at the same time and help in building muscles and burning fat simultaneously." - Siraj Shaikh
Siraj Shaikh is a Certified Functional Trainer. Connect with him on www.thefitnesity.com
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Raise your hands if you have tight shoulders! 🖐🖐🖐(me, my clients & friends). Yup most of us do...You might be suffering from tight shoulders due to your posture from they way you sit, walk, look at your phone, injuries, etc... Well here is a quick solution to help loosen them up. Give this dynamic shoulder warm up and mobility a try. It takes less than 3 minutes and you can do it before working out or anytime really.
You need a light resistance band and a place to anchor at about hip height.
Facing towards the anchor point (bands)
1st movement - Rear X circles 10 each direction. (I did 5 for demo)
2nd movement - Rear T circles 10 each direction.
3rd movement - Rear Y circles 10 each direction. 👇
Facing away from the anchor point (bands)
1st movement - Front X circles 10 each direction.
2nd movement - Front T circles 10 each direction.
3rd movement - Front Y circles 10 each direction
Give these try and tag a friend who can benefit from having healthier shoulders.
#miamifitness#sandiegofitness#fitfam#miamifit#leanin15#healthcoach#nutritioncoach # #mobility#onnit#onnitacademy#eatclean#wellness#holisticcoach#kettlebells#shoulderworkout#idoportal#mobilitywod#miamipersonaltrainer
Great finisher today- 5 rounds, 20 reps of this flow. 40kg KB because someday I wanna grow up to be big and strong like @shaneheins@coachjohnwolf@spogue86 and @haletory -
I’ve been feeling like I’ve made a lot of gains lately. My numbers play that feeling out; but it’s really only important to me because of the positive feedback I’ve gotten from my body. While my white board data and PR’s are moving right, I just feel better. More motivate, more mobile and just globally better. That’s an important thing to recognize. -
Hopefully everyone out there has an experience akin to mine. -
What’s the mental feeling you get when you know you’re starting to perform really well in the gym? I’d love to hear it. -
2 years ago we had the pleasure of presenting the ideas behind Play, Practice, Train to the Master Level Coaches at ONNIT Academy in Austen, TX.. 💪
Since then, we’ve honed and refined PPT at @ranfonetraining, applying it across the board with clients of all ages and ability levels, varying goals, and using a multitude of methods and tools.. 👊
This is the essence of Play, Practice, Train....a framework that allows you to intelligently apply ANY method or tool at your disposal. OFFICIAL launch is Nov. 4th, click the link in bio for more info!
When youre a nerd 🤓but also love exercise💪🏽
Most people use battleropes as a conditioning tool, and theyre GREAT for that! But what about power, or strength?
Its harder to quantify the effect since youre not moving a weight per se, BUT, with this handy dandy device you can 👀
The gflight is an awesome tool that measures your vertical jump, ground contact time, and reactive strength index 🤾🏽♂️
And applying it to different exercises can allow for more structured training objectives, and thus, better training outcomes. Random training will get you random results. Take the guess work out of your training #trainsmarter
~Slow is smooth, smooth is beautiful~
In order to make heavy weight look light, make light weight look heavy. This motto is the through line of the Onnit Academy. In a world of instant gratification, with more information flying at us than ever before, we forget what it takes to go slow and work hard for the long term benefit. •••
Here I’m using a 10 # mace to slowly work through a 360. This is one of the many steps in the progression to reach a dynamic 360, which I show on each side second. The ability to slow the move down, grease the groove, engage more musculature, sets me up to move more weight later rather than jumping into “heavy as I can, fast as I can now” mentality, which might look cool now, but will not lead to long term gains as safely, quickly, or effectively.
I make light weight look heavy now, and one day, heavy weight will look light.
Come check us out at the Onnit Gym ATX! •
Director of Fitness Operations
Taking days off like it’s not really a day off. Working out in nature is never a bad thing. 🦍🦅👨🏼⚕️🦁
I just worked my first three-days-in-a-row... it’s everything it sounds like and nothing but feelings of accomplishment when you walk out on that third day haha. -
I had to get moving and hit a mile before and after this workout with a bike ride for the cool down! It is so refreshing to get outside and move the body, the way it should be moved! #threeinarow#hardestworkerintheroom#animalflow#ironsharpensiron#mursesofinstagram#onnitacademy#hurtscuzitworks#traininglikeagorilla🦍 -
Workout: rows with KB, duck walk lunges for 45 seconds, and last but not least KB bottom ups with a squat!
Without a doubt we are growing. We have our principles that we refuse to stray from, which a big part is to provide a best service we can. With that said we want to hear from you! What services do you like? What would you like to see more of? Thank you guys! We are #grateful can’t wait to hear your #feedback
Been having wrist problems lately, and I’m pretty sure it’s because I’ve still been practicing handstands every once in awhile with a jammed finger, so I can’t distribute the weight evenly 🤦♀️ So no more handstands for a while after today. 😞 Also... I think I’m the only person in Texas who is dreading the cooler weather. I love the heat, I hate being cold. Beach bum all day ☀️🏝 I don’t own many sweaters or boots. And I hate shopping. Send help 🙈 . 🎵🎶 Pretty Little Fears - 6lack & J Cole
La leverbell è stata progettata per offrire un allenamento basato su tutti i piani di movimento.
Rispetto ad un comune bilanciere con la Leverbell si possono avere dei carichi monolaterali e, cosa molto importante, asimmetrici. Questa particolarità spinge il nostro sistema neuromuscolare ad una maggior attivazione per il controllo del carico. La massa della clava stessa, essendo decentrata, richiede una più alta capacità di stabilizzazione a carico delle articolazioni ma soprattutto del core. Molto spesso c'è una netta divisione di condizionamento tra muscoli superficiali e muscoli profondi stabilizzatori, le clave non fanno altro che adattare il sistema-corpo in toto, non potendo allenare un muscolo in modo analitico a discapito di un altro. I movimenti risultano essere quindi multiarticolari e, a causa della massa decentrata, il lavoro sulla forza di presa risulta essere notevole.
L'utilizzo di questo attrezzo può essere utile in una preparazione atletica di sport dove è molto sollecitata l'articolazione della spalla (come la pallavolo, ecc), in quanto i lavori di rotazione e di tensione che vanno a crearsi intorno al cingolo scapolo omerale sono in grado di rinforzare l'articolazione in modo completo. In questo modo possiamo sia salvaguardare l'atleta dal rischio di infortuni che lavorare su problematiche di mobilità.
L'allenamento con la Leverbell ha infatti come cardini: stabilità, mobilità e propriocezione.
Oltre a salvaguardare le spalle, possiamo sfruttare l'allenamento con le clave per un rinforzo del core, aumentando ancora una volta la stabilità dell'atleta e la propriocezione generale.
Qualsiasi persona può trarre grandi benefici dall'uso di questo attrezzo, ancor di più se un neofita si approccia a questo tipo di lavoro multiarticolare di "sistema", potendosi strutturare in armonia prima di affrontare esercizi classici al bilanciere, sistemando per tempo asimmetrie di forza, divertendosi, e senza tralasciare nessuna abilità condizionale di base. #fitfam # #fitfamsportandconditioning#fitnessmotivation#sport#sportandfitness#leverbell#maces#fitness#gym#strenghtandconditioning#macebell#onnitacademy#allenamentofunzionale
2 803 days ago
Let’s stop saying this PLEASE!
The term eating healthy has no fking meaning what so ever!
What’s considered “healthy” for some sure is not going to be “healthy” for others!
Some can eat gluten some cannot
Some can eat dairy some cannot
Some can eat broccoli some cannot
Some can eat meat some cannot
Some can eat nuts and seeds some cannot
What I’m getting at here is there are no “healthy” foods or “healthy eating”
NUTRITION IS AND ALWAYS SHOULD BE INDIVIDUALISED
How about the amounts of food?
What may be a caloric deficit for some may be a surplus for others
What may be a caloric surplus for others may be a deficit for some.
I eat 4500+ cal p/day.. any less and I drop weight.
For most this amount of calories would be an extreme caloric surplus and lead to many becoming quite overweight and unhealthy.
But for me, this amount of food supports both my training and lifestyle.
Or let's use an example of a 60kg female that trains Crossfit 5x P/week and jumps on a 1300Cal templated meal plan that's viewed as “healthy” because theres no sugar and no carbs..
She MIGHT (emphasis the might) drop some body fat but I assure you there will be a point in time where the meal plan stops working for her, energy starts to drop, weight stalls or starts to increase and she’s left wondering WTF is going on!
BECAUSE NUTRITION IS AND ALWAYS SHOULD BE INDIVIDUALISED
“Healthy eating” should not be used as a method of diet or dietary choices
Simply because what is viewed as “healthy” is interpreted hundreds of ways and simply comes down to one's opinion.
I love it when something fuels my 🔥
The return to 💯
I am bulletproof to the odds against me,
But I am fair, truthful to be supportive of those that live with passion in what they do.
I am unbreakable from constantly being challenged,
And I am in control of my own emotions to the point where my mentality, makes me hard to figure out.
I am the man who cares to take a community further, by continued training, with on-going commitment to excellence and creativity in fitness.
I believe in your power & creativity levels.
It will manifest itself.
Apply self empowerment, and establish it to your heart.
What ever you do, do it well, I got your back!
Let’s get stronger together.
Excel at your best.
2019... I can smell something great coming.