Do you sit a lot?⠀
These two stretches are going to help you open up your #Hips and really activate those glutes that we all sit on all day.⠀
Save this video and you can pull it up next time you want to stretch!
Would you like to be featured in an upcoming YouTube video of mine?? I'm in the works of filming a FAQ vid and would love to hear your questions. And they don't have to be limited to just health and fitness - personal questions are welcomed, too (so long as they're not perverted!) 😄 I am offering this to shake things up a little. It's time to engage with one another! FYI, this is open to any and everybody. You don't have to be a current YouTube subscriber or social media follower of mine for this opportunity. I just wanna do something fun for my viewers! I am looking to put this video out within the next two weeks. DM/IM me your question(s) - limit 2 per person. Your name/username will be announced in the video unless you specify otherwise. If you know anyone interested in this opportunity, you're welcomed to share this post. I will announce the release of the vid in an upcoming post so...yeah, you may need to follow me after all. 😊
Vlog 8 - Keeping it Interesting. New blog up in the channel. Link is in the bio.
A clip of what's for lunch and you can't really go wrong with steak! :) Besides me talking about the journey, I like to include fun videos of me and the gf doing outdoor activites.
I don't want to lose track and focus with my workouts in the gym because the grind can be repetitive.
By mixing it up a little, it makes the journey much more interesting and I get to experience life outside the gym.
When you see these post from new training clients who've made a serious life decision by working with you and not just to loose some weight.
We never know who our work is helping beyond the surface. This is why I do my best to show up my best.
These things really fill my cup after spending my time pouring myself and my gift into others.
It's one of the greatest feelings for me to know I can create my income by creating positive impact on others lives.
It's #workoutwednesday @womensrunningmagazine, lets get some conditioning work in.... Give these Plank Jacks into Jump Lunges a try #Whosready ?
Shout out again to @positivegal_ for tagging me as she crushed this exercise move👊🏾👊🏾👊🏾
‼️Is It a Bad Workout If You’re Not Sore the Following Day‼️
So, when we all first start the gym and I mean us all, we experience something that isn’t the greatest feeling in the world and that is muscle soreness (DOMS – Delayed Onset Muscle Soreness). ⬇️
Because we get that feeling in our first workout it instantly makes us think that we worked hard and every workout we have after that is only a good one if we get the same pain the day after. Now, is this true?
The truth is it’s completely not true, so don’t beat yourself up thinking you had a bad workout because you’re not sure the next day!
Some studies show that soreness itself is a poor indication of muscle adaption and growth (assessing the soreness from a scale of 1-10). Everyone is different and there are many factors the come into the equation when looking at what influences how DOMS presents itself in an individual.
In my experience DOMS occurs mostly when I have added something new into my training or done a specific activity that I haven’t done in a while, so basically when you get your muscles to do something that they aren’t used to doing is when you will more than likely feel the pain of DOMS!
So, before you beat yourself just remember that DOMS doesn’t determine how good your workout was or how fit you are!
So if you don’t already know, I put up a video on YouTube yesterday! (Link in bio ✌🏻😅)
Now everyone knows it is the thumbnail and possibly title, that get people to click on a video. This is where I suck. As you can see it is just a still from the footage with a bit of text on top.
If anyone has any tips on how to make decent, appealing, attractive thumbnails...hit me up. Come work for me. Let’s help each other out...tell me what you neeeeed!!
Unrelated, but late one in from work today. Resulting in a slight deviation from plans and also mindset. This sucks but hopefully once I have eaten, I will be fine and dandy once more! 😅🦖
I AIN'T SAID THIS BEFORE BUT... WE ❤ GIVING 💸💸💸 FOR AMAZING REFERRRALS!!! Congratulations to @chhetritushar for becoming the newest member of our April CLUB100 crew.
He booked an appt with me week and during our follow up call said he had some friends that wanted to get fit and he wanted to see if that they were able to come to the Free Transformation Session with him. They both got started and he got his card from me yesterday with a nice, crisp, fresh $100 bill as my way of saying THANKS for helping us expand the Beast Of The Bay Strength training family.
Let's welcome him and his training partner @rmg6294 to the Beast Of The Bay Strength training family.
3x3x385 from a few days ago. Moved alright, but didn’t keep it as tight in the hole as I would have liked *wink wink hint hint skeet skeet esketit*
YouTube🎥: Drew Kocak
If you were able to see inside my mind you'd see my trigger phrase "FOCUS FORWARD" repeated several times daily.
In deciding to pursue my vision I realized there are several things that can go wrong or right in one day that can steal your focus from progressing if you give your attention to it.
After going through this "Attention Trap" and energy zap so many times and loosing hard worked up momentum so many times in my life, the best thing I ever did so far was to take FULL RESPONSIBILITY for my results in life. Whether I could controlled the outcome or not, it's my fault for the result I get and how I feel. This has given me my personal power back and a locus of control in my life.
I now CHOOSE to do things that will move my vision forward while serving those I've been called to serve, instead of allowing my focus to be pulled or influenced in other directions or to other things. I've discover my lane and I'm mastering how I best travel in it to destination after destination and goal after goal.
OMG THIS WEATHER😍☀️ Today is a rest day and I’m having a bbq with a few of my friends✨ this was taken yesterday after smashing a hella sweaty abs & HIIT session which I LOVED🖤
Wearing my amazingly flattering and comfy @physiqapparel leggings😍
Current pre workout I'm taking. The only supps I'm on is a preworkout and a protein shake for post workout.
I stopped buying into supplements a while back and I'm gonna make this transition with just the basics.
I got nothing against supplementation and if it works for you then good on you!
I say save your money for your nutrition needs and your gym membership if you decide to join one.
As always, keep grinding
New video on my channel 🎥🎬 Link on the bio 👌🏻 Big news guys, Donami made it to Germany 🇩🇪 and France 🇫🇷 🙏🏻 there are now people in other countries who connect with the brand and idea of @donamiclothing which is a brand of life stories. We all have a story to tell. Stories like when we failed at something, when we succeeded in something, or even the beautiful story of when you met that someone. Life is a story and we are the ones writing it. #donamiclothingline btw rocking the new donami hoodie coming out soon 🔥👌🏻👀
Weighted chin-ups are a must if you want to build a strong back. If you can find a way to add weight, and pull more than you're own body weight up, you'll be several steps ahead of the majority
Chin-ups (underhand grip) are typically easier than pull-ups (overhand grip) for most people, as you are using much more of your biceps to help out. So if you can't do a pull-up, just focus on doing a chin-up first, and then progress to doing pull-ups. If you have access to an assisted pull-up machine, use it until you can do a real one
I've met a lot of people that workout a lot but can't do a single pull-up/chin-up. Nothing wrong with that, everyone has to start somewhere. My point is that a lot of people neglect pull-ups and chin-ups because they are hard. They actually require a lot of focus. If I don't breathe properly, I'll mess up the flow and it won't be a good set. This is why many bodybuilders do them at the beginning of the workout, so they can get them over with
The primary mover in either movement is the lats. Chin-ups stretch your lats to the front of your body, and pull-ups stretch them out wide, giving you that V-taper look
If you have a strong back, you'll be stronger at everything else. Plain and simple
Run out of calories meal
Tempura chicken mini fillets, fried sliced mushrooms (done in coconut oil) sliced tomatoes and sliced cucumber. Topped with some reduced fat salad cream.
Ideally i would have had something carby with this but spent all my calories 😔 -
Because i am used to having a post workout shake high in calories, i am missing out. The shake i have has like 800 calories in it, which i could easily exchange for 2 smaller meals, consisting of ACTUAL food. I shall change this to hopefully keep any hunger at bay.
Current calorie consumption is 3400 a day. Weight is slowly dropping. Not going too low cos food is life + hunger sucks!
Thank You 🙏 Yes, YOU❗️
This last year I released A LOT of Free content/value for you guys to help you with your fitness goals... .
I need your help... 🙏
Which type of videos of mine, have you found to be your favorite? which do you Like and find most valuable? Workouts? Tips? Motivation? Dos & Donts?
Why am I asking you this? .
Well, because I am ramping up content and I’m looking for specific topics that you ACTUALLY want to watch. Not some bull sh** that you just scroll past anyways and clutters up your feed LOL
You want your Fitness problems solved for Free? Comment right now what your favorite videos are (you can also shoot me a DM) and I will create that video for you! BOOM! That Easy! 👊
It would mean the world to me if you did this! 🙏
Hola my dears✨ is it just me or is this week really dragging?🙄😂 -
Yesterday was an upper body day and smashed a few PB’s including 75kg lat pull down which I am soooo proud of😍 -
Tonight is going to be a hella sweaty abs and HIIT session which I’m actually excited for🌈 (I dint know what’s wrong with me either) -
Hope your training sessions are going well🖤
What does one do after a dance audition? Gets her workout in. #noexcuses 👊🏽☺️ :30 Dynamex Ball Burpees
:20 Dynamex Ball Mountain Climbers :10 High Knees
4X NO REST!! Perfect finisher to end your workout!💪🏽
💥 Hit a Plateau ❓❓
"The definition of insanity is doing the same thing over and over, and expecting different results."
If you're not getting results and hitting a plateau, it sounds like it's time for you to switch things up in your plan.
Try doing these... negatives with a 3 second count, which will add more TUT (time under tension)... it will muscle fibers that aren't used to being worked... and evidently it will repair and build on muscle that you haven't yet utilized yet... until now!
If you're hitting a plateau, do something different in your training, diet or daily habits, and I'm pretty positive that you will see more results and no more plateau!
Something that I had to learn, which I am really happy about to experience at only 17, since a lot of people only learn it at older age or even never:
Never put people on a pedestal and never be dependent on someone. No matter how cool you are, this will make you extremely unattractive.
Having learned this made me more confident and joyful, because it is one key for long-lasting happiness. #amrzns
Check this out. To cap off an amazing Beast Of The Bay competition weekend my mane man ZANE, our 15 year old athlete, had the amazing opportunity to compete in the inaugural "California Strongest Kid" competition held @santacruzstrength hosted by @swolebiz
They had just hosted "California Strongest Woman" the day before with over 60 athletes... we were both toasted on Sunday but the love for this amazing sport and desire to impact the younger generations definitely fueled us.
All the young athletes did amazing!!!
Did I mention how much we LOVE giving $100 bills to friends that help us expand the Beast Of The Bay training family?
Congratulations to @mskamara1219 our newest April CLUB100 member.
She went through her first program in preparation for a pageant and is definitely one of our success stories from 2017. She's definitely been a Beast Of The Bay Strength ambassador. Thanks for introducing @somethingabout_jc to the family.
Capturing the essence of, in my opinion, the best Beast Of The Bay Strength event to date.
Definitely appreciate all of our athletes that caught the vision of the movement this past weekend.
Huge thank you to the amazing team of volunteers and staff that went above and beyond to ensure everthing ran smoothly and ensured that our athletes were cared for.
SHOULDER WORKOUT 💪
I did this workout this weekend and felt great afterwards! .
It will make you burn 🔥, it will make you sweat 💦 and it will help tone up those shoulders for beach season 🏖 😎
▶️ DB shoulder press
▶️ Band reverse fly
▶️ Lateral raise
▶️ Front raise (palm up)
▶️ Pike push-ups
▶️ Plank with arm raise.
▶️ Bent db reverse flys.
▶️ bent shoulder press.
▶️ machine shoulder press (3 sec. negative)
Try this one out with your gym buddy, or by yourself, I don’t care! .
Let me know what type of workout you want to see next!! 💪
What did you do when you got home? -
Watch your ‘programs’....maybe a film, mindless social media scrolling. -
Or did you work on yourself? Did you go and take a step to further yourself? Did you work on your business ideas? -
How did you spend your free time?
Great Motivated Monday!
It wasn't really hearing about others success that gave me a hard time, in fact I love to celebrate progress with everyone.
What I had a hard time with was building and pursuing the vision I seen in my head and heart because of my own lack of belief in myself, self-confidence and self-discipline.
I spent years buying into others ideas about my life simply because I didn't believe I was enough to bring my own ideas into fruition or believe my opinion about me was more important than others about me.
I had to learn to use these stories and frustration as tools for building a better me so that I could build a better and more effective life for me.
Appreciate everyone's success story but have the courage to create your own in the space you know you belong in.
Little throw back to last week for ya🤷🏼♀️ I am beyond tired today it’s actually laughable😂 a power nap is 100% on the cards before any form of exercise shall be happening🙄 -
I hope you’re all having a happy Monday🌈✨