Looks simple right? That’s because it is! The thing ☝🏼 that people do wrong is just go through the motions.
Yes, I’m working the shoulder (KB single arm shoulder press) BUT... there’s a little more to it. everything stems from the core. I’m engaging my core muscles to make sure I maintain a neutral spine, that I’m controlled in the movement, that I don’t lean and compensate, remaining strict in the movement.
Unitlateral work has been my favorite as far as warmups or to be paired up with a compound movement🏋🏼♂️ #rcfitness#personaltrainer#functionalbodybuilding
Leg day warm up. As @marcusfilly says, “rethink your warmup” 👌🏼
Single arm KB squat to reverse lunge with balance. I love this and has been part of my lower body warm up series 🏋🏼♂️ #rcfitness#mywarmup#functionalbodybuilding
Need a change up for a back exercise? Try the KB incline supported row 🏋🏼♂️👌🏼 I love supersetting this move with a pressing exercise.
I prefer to play with the tempo, 1 second up, 1 second hold, 2 seconds down. Think about the muscles tire working, feel the muscle flexing and stretch, that’s how you get the most of out of your workout 💪🏼
Let me know if there’s anything I can do to help you ♥️😊 #rcfitness#kbrow#backday#personaltrainer
Something I’ve been doing to finish legs is some plyometric work. I’ve loved doing these kneeling plyo jumps to a vert jump 👌🏼😵 it doesn’t look too hard until you realize how much energy and power is required to do this. I usually finish with 3 sets of 6-8 jumps. 🤾🏻♂️ my last attempt at the vertical jump was 39.5 inches. Maybe when I can retest, it’s higher 😈
Re-think how you do abs - “crunching” isn’t the only way to work core. One of my favorite ways to work my core is isometric holds.
Here I’m doing a TRX L-sit hold. I sit nice and tall, engage my deep core muscles to maintain that 90° at the hips and pull up, ticking my elbows.
The question was how do you go about counting macros, that’s cool. FIRST you need to FIND what your macros are 📝
Here’s a formula to help you find what your macros are, once you have them. Track/count them consistently and adjust the numbers until you start moving towards your goal of weight gain or weight loss 💪🏼📈
Weight x 12-15(depending on activity) = calories for the day (RDI)
First, you MUST determine your RDI, as no diet will work until you understand how many calories a day you require!
To determine your daily intake, use the following formualas:
Protein = RDI * 0.4 / 4
Carbs = RDI * 0.4 / 4
Fat = RDI * 0.2 / 9
For example, if your RDI is 2000 calories, then:
Protein = 2000 * 0.4 / 4 = 200 grams of Protein a day
Carbs = 2000 * 0.4 / 4 = 200 grams of Carbs a day
Fat = 2000 * 0.2 / 9 = 44 grams of Fat a day
Some people may require 1-2 servings a day of Whey Protein powder mixed into foods or beverages to achieve the protein levels. Carbohydrates should mostly consist of complex carbohydrates and fiber from whole grains, vegetables and/or fruits, and not from sugar. Fats should come from healthy fat sources such as Salmon, Avacados, and nuts, not from animal fats and oils.
Eat 5-6 times a day, with 3 larger meals and 2-3 snacks consisting of 200-300 calories each.
“You’re running that way” 😂👉🏼
My outdoor strength & conditioning class has been a blast. It’s just fun going outside and you don’t need a lot of things to get great workout 🏋🏼♀️🏃🏼♀️ #rcfitness#fitnesstrainer#bootcampworkout
Something new I’ve done was put together a great class to gather a large group of people and share the same passion for fitness, competition and breaking a sweat.
It’s put me outside my comfort zone and put my skills to the test. This is how I’ve always imagined I’d spend doing for the rest of my life. Doing what I love and helping others along the way.
It’s almost time to go out on that grass field, have fun and get strong 💪🏼😎 #rcfitness#outdoorworkout#groupexerciseclass
💥 KB metabolic circuit 🏋🏼♂️
It’s getting warmer out so that means it’s time to cut and trim up. Here’s what I did today as part of my workout.
1 min KB burpee
30 sec rest
1 min KB rack squat
30 sec rest
1 min KB bent over row
30 sec rest
1 min KB skier
3 min rest | 2-3 rounds
🎶: @dyallas - Star Wars remix
Standing cable rows 🏋🏼♂️
Normally pared up with a heavy press. Standing up vs seated forces your to use your core and stabilize a little harder.
Keep the weight moderate and focus on driving the elbow back, engaging the lats, mid & upper back.
Here’s yesterdays leg workout 🏋🏼♂️ I know you guys like to get ideas and I think you’d like to see what I’m doing and what not.
🔺let me know if there’s more posts you’d like to see! I’ll make it happen 💪🏼
255lbs x 1 I’ll take it. I almost never max out. But every once in a while I like to see where I stand.
I hope you are all having a great Tuesday 🙌🏼♥️ let me know if there’s any questions I can answer or anything I can do to help you! comment or DM me 💪🏼
Took the workout outside. I rigged up this sled with an old tire (got it for free, if you don’t count the tip I gave the homie at the tire shop), some chain, and rope 😜
Change things up, take advantage of some sunshine and warmer weather. 🏋🏼♂️🌤
Sometimes I just like sharing raw footage, no editing, no fancy stuff. My goal is to show you what I’m doing, how to do it, and maybe it works for you too😜
I cal it the frogger with a band. It’s working the abductors (side of the leg) and the glutes, with a hint of the lower back. Just an accessory exercise I like doing on leg day 🏋🏼♂️
5:45am | 32° | Gym
It’s Wednesday and the week is halfway through. You’re feeling like the week is dragging by and you’re in search for the motivation to get you going... stop looking & start doing something to break the patter you’re in.
You’re in a rut, so what? Do something about it. Complaining and sitting back isn’t doing 💩 for you. 👊🏼
👥 tag someone who needs to hear this.
😊I hope you all are having a great start to your Monday 🙌🏼 here’s a quick and effective core superset, gotta start working on those abs, summer isn’t too far away 😎☀️🌴 -
Hanging knee drive w/band
KB crunch w/ overhead reach
4 sets of 1 min each 🔥
“I just want to slim down, tone up, do I just do cardio?”
I get asked that about 2x a day from women 🚺. Cardio is only a small part of getting your body where you want it and keeping it healthy.
🤚🏼 WAIT... before you run to do cardio, understand what else resistance training does for you. It’s not only helps with fat loss and toning up, but all the above that I listed! 👆🏼
🏋🏼♂️ lifting weights helps your body out in so many ways! Eat right, lift weights and love every dang bit of the process 💪🏼♥️ #rcfitness#personaltrainer#strongwomen
Different twist to the bent over row. Here is a single arm KB row w/ pause.
You want to pull with the elbow and squeeze the lata, rear delts, rhomboid, and keep your core tight.
It’s more of an explosive exercise, I forced the muscle to fire at rapid speed while staying controlled.
💪🏼 kettlebell single arm z press w/ opposite arm rack hold 💪🏼
I love this exercise, it forces you to keep a tight core to sit upright and hold that 90 degree at the hips. Scapular and overall shoulder stability as well 🏋🏼♂️
Got this from @marcusfilly
⚠️ CREATINE MONOHYDRATE ⚠️
is creatine really a good supplement to take?..
💪🏼YES, creatine is one of the most studied dietary supplements on the market. it's a natural occurring amino acid in the body, and it can be found in eggs, fish, meats, etc.
🏋🏼the supplementation of creatine monohydrate has many benefits, increased power output & strength, is the reason many athletes take it. it's very inexpensive, you don't need to buy anything crazy, regular creatine monohydrate is all you need.
🥛5g of creatine a day is plenty. if you take too much, it can upset the stomach, cause gas, diarrhea, etc. so don't over do it.
😈i personally take 5g about 30min before my lifts and in the morning on rest days. it doesn't matter if I'm bulking or cutting, creatine is a staple supplement of mine.
ANY QUESTIONS? ASK 👇🏼👇🏼 or DM ME!
*this is not a paid review of the @hidratespark *
Yesterday I asked (swipe left to see poll results) on my story if you’d like a review of the bottle. 100% said yes so here we go 🤷🏻♂️💦
• dope look & feel
• easy set up
• app UI is good
• overall functionality on point
• fun & keeps you on track
• bottle quality is poor
• matte coating peels off for some reason
• batteries in bottle from shipping had to be replaced 3 days after use.
My rating of the @hidratespark water bottle is a 7/10 // quality and durability is something I look for and it just wasn’t there for me. Overall use and function for the bottle is great. 💦
Light leg day // focused on control & smooth execution.
Front squat and reverse lunge combo. [4 front squats, 3 reverse lunges per side, 4 front squats] 4 sets total. F**K that hurt. Legs are super pumped and wobbly. 🔥
There’s a lot going on here. Breathing needs to be in sync. Balance. Stability. Mental focus. Proper form/technique.
My man Charles Glass @thecharlesglass - I never thought I’d ever run into him, so glad I did. I always see and hear of him training some big names in the industry. It was a pleasure meeting you sir ✊🏼 #godfatherofbodybuilding#rcfitness#arnoldclassic
This weekend at the Arnold was amazing & super crazy! 🏋🏼♂️🍩 I can make some dope doughnuts, just sayin 😏 haha thanks to Ondrea and Marquez for giving me the opportunity. I’m so happy for them.
I suggest you take a peek at their page and snag some protein packed doughnuts 🍩😋 @doughbardoughnuts X @rcfitness
p.s. @schwarzenegger walked right beside the booth, such a fun weekend!