🇩🇪|| Du hast 2 Möglichkeiten: 1. Du machst so weiter wie bisher oder 2. du änderst dein Konzept. Wenn du mit all dem, was du tust, komplett zufrieden und erfüllt bist, gut – dann ist dieser Post nicht für dich... Wenn du aber an einem Punkt bist, dass du an deiner Trainingsroutine, deiner Ernährung oder deiner Lebensweise nur den leichtesten Zweifel hast oder das Gefühl hast, es stagniert, dann empfehle ich dir, meine kommenden Posts und die der @e.f.p.e sowie deren Geschäftsführer @frank_magnus und @doro_mueller24 zu verfolgen. Du hast schon jetzt konkrete Fragen? Vereinbare einen Termin mit mir. Ich biete Kurse, Trainingspläne und Ernährungscoaching im Bereich Stuttgart/Esslingen im @effektfitnesslifestyleworkout an. 🇺🇸|| You have 2 options: 1. Keep on going the way you did all the time or 2. Change your approach. If you are totally satisfied with all you’re doing, cool – keep it up – then this post is not for you… If you are on a point in your training routine, in your nutrition oder lifestyle that you have just little doubts or feel you are stagnating, I recommend you to read my following posts and the posts shared by the @e.f.p.e and the EFPE CEOs @frank_magnus and @doro_mueller24. You have specific questions? Let’s arrange an appointment. I am offering groupfitness classes, training plans and food coaching in Stuttgart/Esslingen in my gym @effektfitnesslifestyleworkout. #fitness#fitnessmotivation#motivation#fitnessinstructor#instructor#monday#mondaymotivation#motivationmonday#newweek#newgoals#workout#instafit#instagramfitness#fitnesslife#muscles#fitnesslifestyle#fitnessinspiration#pushups#gymmotivation#instagym#fitnesscoach#fitnessaddict#groupfitness#healthylife#stuttgart#esslingen#focus#workhard#efpe#foodcoaching @effektfitnesslifestyleworkout @e.f.p.e @frank_magnus @doro_mueller24 @thisiselabogdoll @gymhelden @letic @elationfitness @fitnessgladiator.de @fitfam_de
Wishing the Best of Luck to my @teamnjff teammates @cora38 who will be doing her first NPC Bikini Show & @cejajuana who will be doing Figure. Both have made tremendous transformations right before my eyes & I can’t wait for them to display all their hard work, not only in their physiques, but also in their posing presentations. Cora & Juana are perfect examples of what being coachable and accountable is all about and to say that I am extremely proud of them is a huge understatement! Look out @musclesportproduction Fresno Classic, these ladies are coming for you!!
🚨WAKE UP & WORK🚨
Despite @just.akua mum interrupting my traditional set up the camera kept rolling so the work still had to be done. The sun has come and gone but this ARMS workout will ensure your guns are here to stay with the right intensity (70% plus of your max capacity) and consistency (1-2 times a week). With the bi’s, tri’s & forearms all getting in on the action using one EZ curl bar cable you have no excuse not to be ready for when the sunshine comes back..😜💪🏿.
2️⃣Wide Bicep Curl.
3️⃣Reverse Tricep Pushdown.
CLICK THE LINK IN THE BIO to join this Saturdays #ZeroToleranceCamp workout.
Not even posing my butt is just that big!! It’s not even my best angle trust me....😂😂 🍑🍑. Ok so for real RDLs (Romanian Deadlifts) are freaking awesome for developing hamstring and glute strength, size and mobility. Give them a go in your next workout!!
🧠 MENTAL HEALTH & FOOD... 🍇🥦🥑 .
. 🍋 I’m going to be honest with you because I believe my story will lead to many other people getting the support they need. Anxiety has always been something I’ve struggled with. Just worrying about every little thing to the point where it was completely controlling my life. I also have felt really down in the past, just really low mood and negative thinking. Anxiety and negativity can put a stop to good things coming your way in life. I’m passionate about helping people to change this.
. 🍊The funny thing is, when I decided to start transitioning over to a less inflammatory diet (we are going back 6 years now), my anxiety and low mood suddenly became a LOT more manageable. For me, a less inflammatory diet meant removing processed foods containing wheat, sugar and dairy and massively increasing colourful veggies, fruits and high quality sources of protein with a few whole-grains too. Suddenly my mood and mental health were a LOT better, I felt energised, positive and more confident. Coupled with exercise, I was basically a different person! I didn’t realise at the time that less inflammation in my body and balanced blood sugar (all through my food choices) were having a very positive effect on my hormones and therefore my mood.
🥑Not only that, but my very regular and intense sinus headaches disappeared and my periods were no longer heavy and painful. .
🥦This way of eating is now a way of life for me. I know how to eat to keep my mood and my #anxiety stable and I really WANT to make these healthy food choices because it means that I can use food as a tool to live a happy life! Anxiety will always be something I need to work on (I even have it about now about flying back to London today) but it no longer cripples me because, through power of nutrition and exercise, I’ve come out on top 🙌🤩💪🏻🙏
I am in no way saying that anybody should feel bad about their current diet. I’m also not stating that gluten, dairy and sugar should never be eaten by anyone. But I am sharing what worked for me. We are all biochemically different, meaning the same diet will not work for all people.🍇🍓
Welcome to my Anatomy 101 series. -
You are selling yourself short if you do not know the anatomy and functions of the muscles you are training.
The chest is composed of the pectoralis major and the pectoralis minor. The pec minor is a deep muscle that doesn't really contribute much to chest size so let's worry about the pec major, composed of 2 heads, the upper head (clavicular) and the lower head (sternal). Technically, the head below the sternal is the abdominal head but many just consider it part of the sternal.
The clavicular head's functions are shoulder flexion (think frost raise), horizontal adduction (think chest fly), and internal rotation (rotating your arm inwards). Due to the way the upper chest's muscle fibers run, you will activate them the most by doing movements at a 30-45 degree angle. This includes incline bench presses and incline flyes.
The sternal head's functions are primarily shoulder adduction and internal rotation. Due to the way the sternal head's fibers run, focus on the flat bench press (barbell or dumbbell) and horizontal cable flyes. Since horizontal adduction is a major function of both heads, a great cue is to brings your elbows together rather than thinking of just pushing the weight up.
One more thing. Everyone's pectoral fiber pennation angle may run in slightly different directions. That is one reason why including variation at different angles (incline, flat, and decline) can be benificial. I hope this helps! -
Let me know your favorite chest exercise below.👇👇👇👇 ・・・
#Repost Credit by @iqphysique96 ・・・
Sending you a little love heart on this gorgeous Sunday.
I’m so lucky, I get to spend it with the loves of my life. My boys are SO much fun to be around- they’re hilarious, easy going and absolutely adorable. Very rarely do I need to use the ‘mother’ card. Don’t get me wrong - sometimes I would rather poke myself in the eye with a fork than to cook another meal, wash another load of washing or to ‘help’ with another nights homework! But, I’m so unbelievably grateful for what I’ve been given. 💕💕💕🤗🤗🤗👩👦👦