#10yearschallenge !! 20 años 🆚 30 añitos 🤪 en ese entonces era solo costillas, tenía otra visión “ estar flaca “.
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[Walk Your Ass Off] Walking is a totally underrated mode of exercise. In general people need to walk more often and walk for longer periods. That would go a LONG way in helping them with ALL aspects of their health.
Regardless of what physical goal you are chasing; whether that be fat loss, muscle gain, increased mobility or general fitness, walking should be a staple (and yes, if your goal is to get massif you still need a healthy, functioning heart to pump blood to your muskles 💪🏽💪🏽)
Humans are meant to move. Period.
My preference is to use a tracker such as my iphone watch to track my steps each day. I personally aim for 10,000 steps as a daily minimum and then aim to do one long walk in the weekends – something over 90 minutes. On top of that I add solid strength training 4- 5 x week and if im feeling a little frisky, will pepper in some HIIT or some form of metabolic conditioning.
That’s my personal exercise formula for maintaining a healthy body composition, being strong, fit and most importantly healthy (mentally and physically).
Don’t over complicate you, or your client’s fitness regimes. Walk a lot, lift some heavy shit, stretch and roll around on the floor, sprint occasionally and you are good to go ✅✅
PS Don’t forget to stop and enjoy the view on your walks! 🙌🏽🙌🏽
817 minutes ago
Today, I am being accountable through some tough vulnerability! If a picture is worth a thousand words, how much is a video worth? I'm not sure why a video is so much scarier to share than a picture of before pictures, but this was awkward and tough for me to post (I actually had this ready to post last night, but chickened out)🙈 Yesterday started my day one of a 6 week long (mostly cardio) program and I am ALL IN! Including my nutrition! And I'll be taking you along for the whole ride: the good, bad, and ugly! I'm here to be honest and real, not perfect. And the best part is, I'm not doing it alone! I'm so excited to transform with my #fitfam and see where this new challenge takes us!
It doesn't have to be January 1st or the start of a new month to choose your day one! Let's be real, there's no perfect date where it will be the "right" time to choose your health. If you're ready to crush self-limiting beliefs and make a real, long lasting change for YOU, I'm here to help!
I'm opening spots for 3 people who are ready for real change! Who is ready to transform with me?! DM me for more info and let's do this together!
I got a text this morning from a new client's mother about her son. In the text she explains how after a few short weeks her son has found joy in the process of exercise. Too often trainers get stuck on the need to train the next big time athlete or person that's going to make a name for them and lose sight of the long-term benefits of making exercise enjoyable. This text here means more to me than any PR or scholarship earned (and I love my athletes getting scholarships). By training the right way and coaching a way that allows for growth and enjoyment can lead to a lifetime of health and exercise. My man here is going to make huge strides as an athlete as well as the love of exercising into adulthood. Such a good day! #fitfam#coach#trainer#exercise#exercisemotivation#fitness # workout #fitnessforlife#loveofexercise#athlete#growthmindset
'Variety is the spice of life!'
Decided to try out some pulse back squats today! Even this simple variation made my workout a little bit more fun and the burn a little bit more intense! 🔥🔥🔥Especially since I don't really go heavy anymore, #tornmeniscus (both 🤷🏼♀️) I like finding new twists on classic moves and pulse variations just might be my new jam🍓for doing just that!
What other variations do you guys like to do for the #backsquat ?? Tell me 👇👇👇
Marianne showing some quality movement gainz 👌🏻 Utilizing @functionalpatterns every workout we are teaching her how to sequence movements and create rhythm so her muscles engage automatically 💪🏻 She’s moving more competently forward and backward while she uses her oblique slings in harmony with the rest of her body 👏🏻 These exercise patterns and the muscles they engage ultimately translate to better movement in life outside of the gym 👍🏻 Raise your hand if you want your gym workout to carry over to moving well and performing better in life 🙌🏻
(SAVE FOR LATER)
Tighten those legs with these moves
1: Squat to Heels Up Squat
2: Reverse Lunge to Curtsy Lunge
3: Goblet Squat to Lateral Lunge
4: Squat to Deadlift
5: Front Lunge to Reverse Lunge
6: Toe Taps to Squat Jump