Bridges, great exercise to work on strengthening your gluteals for muscle imbalance through overuse of your quads.
Try this with a band will challenge you more and work on quality of the movement slow.
I found a few weeks ago whilst running I've had a sharp pain in my knee, whilst working on this and other moments to fire up my gluteals this has helped so much.
Just finished my morning cardio! I don’t know who is more exhausted, me or Luna. I seriously did NOT want to get out of bed this morning! Cuddling with a puppy all night had that effect.
Hope everyone is having a good week so far! I’ll be going to Southern California next month. If you want to shoot with me or collab on a YouTube video, send me an email 🤗🤗🤗🤗🤗
Business vs. Personal Page- What’s better for gaining new followers?
While there isn’t a definitive answer on this, I want to share what I’ve discovered and learned on the topic. I always recommend getting a business account, especially after the second to last IG algorithm change.
1. There is a rumor floating around that Instagram favors business accounts over personal accounts. If you think about it, it makes sense. An IG business account requires that you have a Facebook account linked to it, as well as a Facebook page. Since Facebook and Instagram are both owned by the same person, it makes sense that they would want you to be active and present on both platforms. Also, if you ever want to publish an ad or boost a post on Instagram, you HAVE to do it through a Facebook account. .
2. Having a business account on Instagram gives you insights to your posts and feed. It helps you understand which posts are doing better than others, the number of viewers you get on your page and the breakdown of your audience. This is VERY USEFUL for a number of reasons but the main one that concerns most people is: engagement. Many accounts have reported engagement going way down on their pages recently. If you have a business account, you see how many likes and comments you get, but you also get to see how many people saw this post, how many times they viewed it, saved it, etc.
Why is that so valuable? Because if 100K people are seeing your post but only 5K are liking it and only 50 are taking the time to comment, and it got saved twice, this is telling you that people don’t like your post. They either don’t connect with it, don’t find it valuable or you aren’t speaking to the right people. It also tells you if nobody is seeing your post, which is a totally different problem.
Do you have a business account? If not, why? Comment below and let me know!
Cooking with LOVE to ourselves 💕👩🍳 done today...so I can share 🤝
HEALTHY FOOD on the table means one part of healthy habits under our belt 👍🥗🍛
🙋♀️ Are you with me?
😫 It was not always like this, it was a time I was lost in all information and confusion out there.
Today, I am able to share my journey and say 👉 I have figured it out and food SERVE ME not harm me 👍
More to share with some healthy easy & yummy recipes as the photoshoot was done today with lovely @danielaslavik. Thank you 🙏
Food is only one part of the whole...but is takes huge portion of healthy results when done mindfully 🤔
📷 by @guillaumelemay -
- 🔥4 week shred program🔥-
☆Have a few extra pounds to lose just in time for summer?-
- ☆Have you reached a plateau in your weightloss?-
☆Need some structure to your workouts/diet?-
This program is FULLY CUSTOMIZED to you, no cookie cutter trainings/diets. -
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My super simple Post-workout smoothie
1 serving of protein
1 serving of veggies
1 serving of fruit
1 cup unsweetened Almond milk
1 chopped cup fruit
- I use frozen strawberry, mango, pineapple, grapes
2 scoops AdvoCare Muscle Gain protein powder
Cinnamon to taste
Optional - 1 serving of fish oil or nuts
A Trainer’s Guide to Protein
From “how much?” and “how often?” to supplements and vegan options, here are the answers to your clients’ most pressing questions.
Article By: Mike T Nelson
Quick tip (more in article) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reaching 30 grams is easy:
½ chicken breast
2 chicken thighs
1 cup of cottage cheese
1 cup of soybeans
1 cup of rice + 1 cup of black beans
5 to 6 ounces of meat or fish (a serving that’s about the size and thickness of your client’s hand and fingers, or two checkbooks)
4 glasses of milk
🗣DID SOMEBODY SAY IT'S TRANSFORMATION TUESDAY🤔
All I can say about my girl Megan is....
🔥🔥THIS GIRL IS ON 🔥🔥 Megan is down 🗣32LBS simply off staying dedicated to her Nutrition plan! Yes, no Workouts...just keeping true to that 80% nutrition! WOW! To say I am proud is an understatement! I love this girl's spririt and dedication so much!
She's only just BEGINNING! 💪🏾💪🏾💪🏾 ✨✨✨✨✨✨✨✨✨✨ ✨✨✨✨✨✨ ✨✨ Who's ready to get started?? Let's do this TOGETHER! Inbox me now to get started today!
#herbalife#fueledbyherbalife#herbalifenutrition#herbaliferesults#herba -dynasty 💎
Can't believe it's already been a month since I met these beauties in PERSON for the first time 💖🌟
Through my health and fitness endeavour I have made sooo many friends and built so many relationships over the internet! We have our own community of women who support and uplift one another....and finally getting to meet some of these women in PERSON is surreal 💕💖
I often say "all my best friends are online"....and it's true. The friendships I have made on this journey are amazing....I feel as though I have finally found my TRIBE ✌🏼
I found my PEOPLE. 🙌🏼💖
And to think, it was a spur of the moment thing to dive head first into this 'health and fitness thing'....and I thank GOD everyday for this opportunity 💕
We all know Arm Day is the best day of the week, so I’m coming at ya with some of my favorite bicep exercises!💪🏽🙌🏽
🔹Clip 1: Standing EZ Bar Curls
🔻4 Sets x 12-15 Reps
🔸 Be sure to keep those elbows into your sides and focus on squeezing the biceps at the top of the movement. I always like to change my grips when I use this EZ Bar for curls. One set I’ll grip it out wide, and the next I’ll grip it in close, so be sure to change up your grips and find which one works best for you!
🔹Clip 2: Incline Bench DB Curls
🔻 4 Sets x 10-12 Reps
🔸 My absolute favorite bicep exercise right here! With these you want to make sure you are doing a full range of motion. Allow that Dumbbell to come all the way down, allowing for a full stretch of the bicep head, before curling back up to your shoulder!
🔹Clip 3: Standing Dumbbell Curls (Partial Method)
🔻3 Sets x Failure
🔸Now this is a killer. You are going to want to select a “lighter” weight than you normally would curl and perform partial reps. By doing so, you are keeping full tension and stress on the biceps throughout. I don’t always suggest doing “partial” or “half” reps, but to finish off the biceps this is what I like to do sometimes, so be sure to give this method a try! Trust me it burns 🔥
Hope you guys enjoy this one, and be sure to throw some of these bicep exercises into your next Arm Day!!
Online Coaching: MattLeeFit.com
Genes So Nice They Made Them Twice.
Loved having The Adby Twins™ in for a meeting today talking about their personal branding and health and fitness world domination.
These boys are legit. #MarnerMassive
Such good work in preparation for her wedding!
She was such a pleasure to work with and her hard work paid off incredibly.
She was a die hard class attendee. With a little assistance she now knows how to train 👍
We reduced her classes to 2 per week and replaced the other 2 with 2 weight based sessions. Combining optimal and enjoyment is where you create the sustainable plan that you will stick too.
We took a food log and just shifted a few things around on her working days (actually gave her more carbs) and kept a few drinks on the weekend in🍾
Thank you for your hard work!
😜 When to Use Caffeine ☕️
The good news... there are a ton of benefits to using caffeine and drinking coffee!
Increased ability for physical exertion, post-workout recovery, a "feel-good" release of dopamine.
My only warning! 🚨
Be aware of your relationship to caffeine, are you using it for the right reasons or as a crutch?
Could you be masking other areas of your health that cause you to be low-energy (poor diet, lack of sleep, etc). 🤔
My advice... TAKE BREAKS! And use moderation.
Use it & don't abuse it. 🤙