✴️Trainer Tip Time!!✴️ I know it’s been a while but I’d like to get back to doing more training posts to help shed light on common exercise mistakes and also share some modifications and alternate exercises to your usual routine that can help function while maintaining a safe and healthy body!
Today’s tip is for #bicepcurls , one of the exercises I see done improperly very frequently.
Often times we will pick a weight that is too heavy (sometimes too light) but for the video purposes I’ll stick with the heavier selection.
It’s crucial to pick the appropriate resistance for the exercise, to avoid joint and tendon injuries that can set you back weeks and even months in your training goals.
During Dumbell curls, you want to isolate your biceps, so ensuring you are able to perform the repetition through the full range of motion without flaring your elbows, rounding or elevating your shoulders or leaning forward is crucial to keeping other muscle groups from overtaking the movement and reducing the effectiveness of the exercise.
Also being sure the weight isn’t so heavy that you have to drop the resistance quickly (which could potentially cause you to hyperextend your elbows-not good for tendons and connective tissues) is an important factor to consider!
Please feel free to comment with any questions or workout tips you’d like to see in the future! Happy lifting my friends ☺️
@1stPhorm @theptboss @warriorfit1
@bfitathletics @vaughanage24 @johnnyrj23 @ashleyjshieldsfit
Never feel like you’re hitting your hamstrings on stiff leg dead’s with a barbell? Or unsure if your form is correct? Try doing single leg stiff leg deadlifts with a dumbbell. It’s also good to switch it up sometimes and do single leg movements to insure each leg is doing equal work. You may have to pick a lower weight to start with this exercise because it incorporates balance and core engagement. Focus on going slow and controlled on the way down and bringing the dumbbell close to your leg and then explode up squeezing through your hamstrings and glutes 💪🏻🍑
A garden tale on 🌍 day.
Here are the new plants starting out. Expectations are high with tall cages for lots 😍 😍💧💧🍅🍅🍅. However, they will need to start in great soil with careful and consistent 💧feeding and ❤❤ to reach their full potential💪 in a few months.
They need all this, why would we be any different?
Need a tool to provide this kind of care for your clients everyday all week, check us out.
A buch of structure/sharpness just because 😜
Now real talk. As you can see I still have a bit of fat and that is healthy!! some girls want to be so skinny they end up loosing their period!! we need that fat!! -
Also there is a horrible truth - 🔬 genetics & hormones play an important role on where you are going to store your fat. -
Some people can have the same body fat % and look different because that same fat is stored either in their arms, thighs, belly or even face haha. 🙋
There is no spot fat burning with exercise. You strengthen the body with exercise and use energy while doing so. more energy expenditure = fat 🔥🔥
So no amount of crunches just by themselves will give you the shredded look. what that will do is make your abs thicker and stronger. Not a good look for a girl. 🦍🦍
Instead, move more! Get a strong body and go into a reasonable calorie deficit. 😊
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@drjohnrusin @backfitpro @chadcoy55 @drjoecamisa_turehab
I’d love to see Crosby cry - even though he is one of the best of all time — LETS GO FLYERS ✨ But first we must go to @traderjoes because it’s Sunday and I am in yoga pants and I need a Starbucks coffee 💁🏼♀️’basic’ally— oh and dinner. PS-if I could take @elsaisfit everywhere with me - I would - she photobombed this with a booty shot.👀
Sundays are for brunch! 🥞 🍳🍾 •
Dieting doesn’t have to be painful. You don’t need to lock yourself in a room with no access to yummy foods until you reach your goal 🤣 You CAN still do the things you’ve enjoyed doing like family events, dinners and BRUNCH 😁
This is a “half the calorie” version of your typical brunch:
✅ weight watchers whole wheat bread dipped in egg whites for French toast- 1/2 the calories of regular French toast
✅ eggs...whole eggs are great for you! Contrary to some beliefs, thy do not raise bad cholesterol so eat up! (We swapped the whole eggs for the French toast to cut down calories a bit since we’re eating whole eggs already)
✅ turkey bacon...not necessarily “healthier” than regular bacon but something you can swap for occasionally to keep your calories down. Ham or peameal bacon are also great options!
✅ berries! Provide a little sweetness and act as “syrup” for your French toast...they also provide a significant source of fibre!
Macros for meal:
26P-19C-15F= 315 Calories
HALF the calories of a Traditional Brunch 👊🏻
Make small changes and do it consistently ...don’t forget to enjoy life along the way 😁
I have a sweaty runners mustache and my sports bra is too tight so my arms spew out of them but I don’t care because I am a runner. ✨ In one week I am running the @njmarathon & this one is special — not because I am going for my fastest time but more so because it’s for my uncle. ✨ In the last couple of weeks I have been telling my boyfriend how much I want to go to the beach 🏝. Now most who know me know I’m really not a fan of sitting on sand and sweating my ass off — but for some reason I feel like the ocean brings me closer to those I lost. ✨ There is something so beautiful about the waves 🌊, the sun, the breeze — it forces you to connect — the @njmarathon is along the coastline in Monmouth county. I think my want to go there is to be closer or to at least feel closer to my Uncle. ✨ When he passed away, it hit me hard. I feel like a part of me went with him & on race day he’s going to be there ... as the waves crash, I will go faster. ✨ When I run next Sunday, I will celebrate any wall I hit — any pain I feel because at least I am able to run to feel that pain. ✨ I will run for all of those we lost — I will run fast and hard and never ever give up. #LegionOfBoom @1stphorm @andyfrisella
Queue in the Jersey fist pump 🤦🏼♀️ you never know where the burst will land — this is perfect 👌🏻 — haha, no but really -✨ there is something so celebratory about your last long run before the big bambino 🏆 AKA, the @njmarathon in 7 days. ☀️ I am doing this race to honor my Uncle Jimmy who passed away this last year. This ones for him above all else. 💙💛🙏🏻 — the miles logged, the early mornings, the training in the snow because we had one heck of a winter ❄️, the exhausting days, the tired muscles... the 20 miler & even running one of my fastest half marathons — its all logged, checked, done ✅ — now we really taper, rest, hydrate, fuel ⛽️ & get ready for a very big day!!!!!!!!
The Reality of Running Blog Series Day 205:
Last long run in the books before @njmarathon next weekend!!!
I did a little test today to gauge how this pace would feel. I want to be just a little below an 8 minute pace. I am not going to lie – this is going to be really tough for 26.2 miles, but as long as I wake up feeling good – I know my body can do this.
I have never in my life felt this strong before.
7 days until my second ever marathon.
. ‘Anyone can be a runner.’