420x3 with the mini reverse bands. Still cheating for a few more 3 week waves with the bands, and I’ll continue to add the light band around the knees for subsequent sessions since it’s been trending with dividends. I’m also making a mechanical change, this is apparent in me “executing” three different squats in this set 👹
Introducing before and after photos of an amazing 6 week progress. Congratulations! This is an incredible result of weight loss and posture transformation. Working on her muscle imbalances helped reduce pain in her hip and neck.
This shows that being determined and receiving quality training you will reach your goals and live a happier life..... working towards a pain free life.
Btw: It’s always a good time to start. The beautiful lady in the picture is in her 60’s. So inspirational had to share.
I love my job ♥️
Les presento fotos de antes y después de una transformación increíble de 6 semanas. Esto muestra el progreso de pérdida de peso y transformación de postura. Trabajando su postura disminuyó el dolor de cadera y cuello.
Esto demuestra que ser determinado y recibir entrenamiento de calidad uno logra sus metas y vive una vida más feliz siempre trabajando para lograr una vida sin dolor.
Es siempre un buen momento para empezar. La linda mujer en estas fotos esta en la década de los 60. Es una gran inspiración que quise compartir. Mi trabajo es mi passion ♥️ #posture#postura#goals#weightloss#goals#weightlosstransformation#selflove#health#salud#progress#inspiration#motivation#quality#calidad#lovemyjob#mobility#mobilidade#strength#fuerza#core#alignment#patience#pantera_nutrifit#bienestar#makingtheworldabetterplace#happiness
0 98 minutes ago
We just have to give a shout out to @notmatthewmcbride for mastering his Plankup when he used to not even be able to do a plank 🙌👏😭 He’s on the weekly gains right now! Consistency is everything! .
Try this if you want an advanced more functional plank but first master your plank 🤙 and if you have shoulder wrist or elbow issues definitely take some caution and make sure those joints are stable throughout. -From your plank, push your self up with one arm and bring other up to push-up position, lower back down and repeat 5-10 times per side do one side then switch or alternate! *Focus on that core and controlling your body, remember, your form is everything 💯 Have fun with this and have blessed night and day 🙋🏻♂️🙋🏼♂️ @notmatthewmcbride@ryancolebrother@kellyccolebrother@colebrothersfitness#plank#plankup#transformation
FIX YOUR NECK PAIN!⚡️ @fitathleticworld@richardsonfit_ Tag a friend who needs to see this!👨🏻💻
🎥: @dr.caleb.burgess Many people who suffer from headaches and neck pain have decreased endurance in the muscles deep in the front of the neck called the "deep neck flexors". Poor use of these muscles can contribute to increased tone and stiffness in the suboccipital muscles at the base of the neck as well as increased stiffness and irritation in the upper cervical spine, both of which can refer pain into the head, contributing to headaches.
🚩 The deep neck flexors help to flex the skull on the cervical spine (like nodding the head "Yes") as well as segmentally flexing the upper cervical vertebrae. These muscles are commonly underused if we either spend a lot of time with our shoulders rounded and our heads jutted forward or if we repetitively move into this position
🚀 A common exercise prescribed by rehab professionals is the "chin tuck". This exercise works on the endurance and coordination of the deep neck flexors, with the combined effect of increasing upper cervical spine mobility and decreasing the tone and flexibility of the suboccipital muscles, which can help to relieve headache and neck pain. It can also help in the long term to build postural awareness so that we stop spending so much time with our heads jutted forward
📽️ The video shows a simple 3 step progression to work on the above points
🗝️ Coaching Keys:
📍 Hold each position until fatigue or your form fails, up to 30 seconds, 5-10 times
📍 You must be able to hold for a perfect 30 seconds before moving to the next level
📍 It's normal to experience a large stretch that may be painful in the back of your neck/skull. This is the sensation of muscles and joints stretching out of their normal "comfort" zone. If too intense, hold for less time 👌🏼
📍 Remember to keep your chin tucked (the "rolls" in your neck shouldn't change) and keep your shoulders relaxed
Taking a week off lifting... sooooo I’ll be doing a lot of this stuff. Mobility and fighting for positions. I’ve came such a long way! Still have a long way to go!
3 2218 minutes ago
My mission to support others in their #mobility victories just received a boost! Many thanks to @beautykindgives for choosing @victoriasvictoryfoundation as the winner of this week’s #beautykindgives $1,000 donation! Amazing how this beauty retailer donates 5% of every customer’s purchase to any charity the customer chooses, each and every time you buy from their site! Talk about a “beautiful” mission!!! 😊 Visit them at www.beautykindgives.com ***Also make sure you choose Victoria’s Victory Foundation as your charity when you checkout!
🚨Reduce Hamstring Injuries🚨
What gets most people in trouble is either a lack of strength or flexibility in their hamstrings. Sometimes they can have a deficit in both and this only compounds matters. .
1️⃣Test for strength and endurance.
2️⃣Perform a 90/90 Test for flexibility. .
You can address these in seperate exercises, however the most effective way for achieving both is through ECCENTRIC exercises.
2 831 minutes ago
Snap, pop, an unfathomable sensation, for the first time feeling disconnected from my body. Falling to the floor, yelling, slapping the court, over and over again, not wanting to look down at my leg with the fear that the bone would be sticking out.
On Wednesday May 16, 2018, I was four hours from giving a keynote to 414 people, in Brisbane, Australia 🇦🇺 titled Don’t Be A Default. A few friends and I decided to play hoops to loosen up before I spoke. After a Lebron inspired jump-stop, splitting the defense, going up for a dunk my knee snapped. There was a physical therapist on the premise, he said the one thing I dreaded to hear, “it’s probably a torn ACL.”
Hearing the words of my friend @mostlychelsea , “Do Something Epic Today” I asked the physical therapist to borrow the crutches because I had a keynote to give. .
I look pretty happy here aside from the crutch right? On the outside things looked good but the truth is I was shattered in this photo. The doubt, worry, and unknown were all consuming.
A few days later I had an MRI, the ACL & meniscus tears were confirmed, full rupture. I went into a slight depression thinking, I’m the movement coach who can’t move, this isn’t supposed to happen to me. Now what? For once in my life I couldn’t just work harder to get through it.
My plan is to reinvent my movement agenda, I look at it as a new beginning. I would like to take this movement modification with you. I find it fascinating to consider the possibilities and range of mobility from a different perspective, one of recovery not peak intensity.
I encourage anybody, that has had a similar injury, to share how you overcame the limitations you faced. Bottom line is every type of movement is initially challenging, but the fundamental reality is the same.
First day, first step, better health, let’s move well together and see what we can create.
#recovery#thinkwell#findyourcenter#breathe #426 #championmindset#movement#mobility#8daysaweek
SQUAT FOR ANKLE MOBILITY
💪🏼 A few recent posts touch on the concept of loaded mobility- using an external force to move our joints to their end ranges. We can use a physical external load (i.e. dumbbell, kettlebell), but another option is simply using our own body weight to our advantage. If we want our joints to get into better positions for certain activities, we need to apply appropriate stress to them. The assisted squat with rocking is a good example of a drill to help improve our ankle mobility and our squat.
🤓Use a doorframe or rig for support, squat down and shift your weight over each ankle. Our goal is to get “knee heavy” and really drive our knees over our toes while trying to keep the heel down. Shift onto each foot then stand back up and repeat.
🏋🏽♂️Advancing this exercise would be holding an external load (dumbbell, kettlebell or barbell) and performing the same movement.
⁉️What exercises have you found most helpful for improving ankle mobility?
Shoulder PreHab -
Restore the full range of motion in your shoulders as part of your training program to make sure you get the most out of every rep without increasing your risk of injury.
All too often, athletes are training with limitations in their shoulder mobility, which will only tax the neuromuscular system and compromise the integrity of their biomechanics.
Take the time to practice some soft tissue therapy and mobility exercises on a daily basis to ensure longevity and maximize your results in every session you do.
Here are some soft tissue therapy and mobility exercises that will improve the range of motion of your shoulders.
To learn more about soft tissue therapy and mobility exercises, visit the Myoactive website to see what else we treat. www.myoactive.com.au
Also, leave a comment on what you want more of on Instagram!
Nice shot👌🏼😄 🙌🏼💆🏼♂️💆🏻♀️🙏🏼 #Repost@lvmassageschool
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2 4241 minutes ago
NO NO WE DIDN’T FORGET ABOUT YOU 🙅🏼♂️🙅🏻♂️ Seeeee here’s a Daily Fitness Find that’s about to come through: .
Again, it’s always best to get injuries checked out by a doc or specialist for sure, but here’s what we are getting at- a lot of the tweaks and twinges we have in our bodies are coming from the stuff that surrounds every muscle; a tissue called myofascia. The problem is, it is all connected, that’s right technically speaking, your big toe is connected to your chin through myofascial meridians 🤓 (just think of it like highways through the body that are all connected) .
Before we get on another tangent, some of your major calf muscles I.e. your gastoc, attaches up into the back of the femur which not only puts pressure on the back of the knee but it also causes worse issues to the left and right of these spots if they are overactive. And if your have pain, tweaks and twinges in the lower medial or lateral patella it’s likely this is pulling on that tissue stuff called myofascia. And the problem is, this myofascia inserts and attaches to areas like deep beneath the patellar region that can cause this tweakiness and discomfort 🤦🏻♂️🤦🏼♂️
What should we you do? Well check them calves out! Grab a foam roller, place the roller under one calf, place the other leg on top of the leg on the foam roller and the trigger points and tightness in your calf! You’ll know when you hit a sweet spot 🙃 massage or trigger it for 30-60 seconds, stand up and walk 20-30 seconds with a good stride and you can always stretch as well if needed, but be easy on if it you’re not warmed up! That’s off for now so we better say ciao 🙋🏼♂️🙋🏻♂️
1 1541 minutes ago
Your physical body can do amazing things when you get it moving ✔️
↪️ Humans are the best and most robust movers of any animal. We have the most complex movement system, allowing us to do a wide variety of motor tasks compared to other species.
➡️ At the highest level, this can be seen in world class athletes, dancers, martial artists, musicians, cirque performers etc. These are all just humans who realized and actualized the potential of their movement systems over time, through practice and skill acquisition.
🔑 Most people will never reach these levels, and that is fine. Impressive demonstrations of what the human movement system can do is a big part of why we pay good money to see these people perform.
↪️ However, many people stop using their bodies, pushing their bodies, and exploring their movement capacity once childhood is over.
✔️ Kids are naturally inclined to explore their movement capabilities (go to any playground and you will see this). It shouldn’t stop there however. Movement can be continuously refined and improved with mindful practice, even as an adult.
✅ Movement opens up doors. It allows you to do things with your physical body that you would shy away from otherwise. It reduces chances of injury and musculoskeletal conditions. And it’s fun and rewarding.
🔑 Fundamentally, movement is necessary for you to thrive. Begin to actualize some of your movement potential.
#movement#mobility#mind#barefoot#mindset#challenge#yoga#pilates#dance#running#runner#crossfit#training#physicaltherapy#physiotherapy#rehab#mindfulness#meditation#medicine#play#getoutdoors#lasvegas #702 #fitness#fitfam#practice#workout#weights
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Sementara untuk bagian interiornya, New Honda Mobilio RS tampil dengan New Advances 6.8 Touchscreen A/V System with Bluetooth Connection, New Auto A/C, New Meter Cluster Design, dan Black Interior color with Orange Stitch.
Taklukkan jalanan bersama New Honda Mobilio RS, MPV sporty dengan sensasi premium. Paduan atap dan grille depan bernuansa hitam yang agresif, ditambah berbagai sporty aeroparts di seluruh bagian mobil, jadikan penampilannya semakin dinamis. New Honda Mobilio RS hadir juga dalam varian warna White Orchid Pearl.
Enjoy New Sensation
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I'm busy working in our 🌱office🌱 this morning planning out an exciting updated F.U.N. Fitness for Women class program launching very soon.
Finally something actually enjoyable that guarantees the results women want (weight loss, more energy, inner confidence). This is something I'm so proud to be offering to local ladies who want to feel better about themselves.
I'm curious, how much weight would you like to lose before Summer time arrives?
Are you wanting more energy and confidence in yourself?
Health + Fitness Coach
Enter one of the simplest, most effective stretches of all time: The Brettzel.
Named after kettlebell instructor @brettjonessfg, and everyone's favorite knotted baked good, this one has a ton of benefits, including but not limited to:
1) Disassociating hips: One hip is in flexion while the other is extension.
2) Pulling both shoulders down and away from the ears, where they tend to live during the day, and especially when you're reading Instagram captions on your like you are right now. Put. Your. Shoulders. Down.... please!
3) Stretching through fascial lines that travel from one leg, through the hips, rotate around the ribcage, and down the other arm. This one is literally stretching your from your hands to your feet. Neat!
4) Resetting the breath. The fuller the exhale, the deeper the stretch that comes with this move. Completing the exhale helps close the ribcage, realign the ribcage and pelvis, and helps calm the nervous system. Those are all wins in my book!
So, ready to tie yourself in a knot?
Lay down on one side, pulling your top leg forward into hip flexion, and your bottom leg into hip extension with the opposite sides. You're halfway there!
That bottom foot? Kick it into your hand without letting go, letting that pressure pull the top shoulder towards the ground. If you hit a sticky spot, take a nice breath in with a full exhale, and use that momentum to close your ribs down to the floor.
You'll want to maintain pressure on the foam roller the entire time. If you go so far that your top knee leaves the foam roller, or pulls off the ground, that's too far!
I keep calling this exercise a stretch, but it's so much more than that. Call it mobility, call it yoga, call it flexibility or stretching, they all serve a similar purpose: To calm the body down.
This is a move that should leave you feeling better than when you first met it. Friends, give the Brettzel a try and let me know how it goes!
Getting ahead in your training, but not sure about mobility?
One of the biggest grey areas in the fitness world is, how do I gain more mobility? -
I work with a ton of athletes looking for a deeper squat, better overhead mobility or a better front rack and a lot of times this comes down to improving their mobility. -
Fortunately for us, we have quite a bit of research on what the best guidelines are for gaining mobility. -
Stretching, foam rolling and eccentrics are commonly the best interventions, and summarised in the graph above:
Generally static stretching improves mobility better then other forms of stretching (PNF, dynamic). For long terms effects stretching 5 or more days per week with a hold of 60 seconds works best. Stretching should be done for a minimum of 4 weeks for long term changes.
2) Foam Rolling:
Foam rolling generally has similar effects to stretching in the short term to improve mobility. We have 1 study to show that adding foam rolling to a program of stretching improves results over either stretching or foam rolling alone. In our limited research, 60 seconds of rolling per muscle group, 3x per week over 4 weeks seems to be beneficial for long term improvements in mobility. We don't know at this point if more is better (or less is better etc.) and these results haven't been validated yet in future studies.
Eccentric exercises consist of emphasizing the lowering portion of a given exercise where muscles are working actively while they lengthen (think of lowering a deadlift to the floor). Eccentrics are great because they can help build strength and stability as they build range of motion. Most of our research shows that eccentrics build mobility at a similar rate as regular stretching (although some studies show no change in mobility after applying eccentrics). There is no consensus right now about what the best set / rep / frequency scheme is best for building mobility. It looks like you can use a variety of set / rep schemes with success. ...
✅TRAIN YOUR MOBILITY LIKE ANY OTHER FITNESS QUALITY. ✅
❌ Don't. Just. Stretch ❌
If we simply JUST stretch we are not teaching our body how to have control over our movements and how to access and make use of that available range of motion. .
Teaching your joints how to control a range of motion means you will more likely maintain that range of motion.
🤾♂️ Reclaim your body and live a pain free active lifestyle 🏄
🧐Ever wonder why you can’t help but arch your low back when performing overhead lifts (overhead squat, military press, clean / press, etc)? You have sufficient motor control to maintain a neutral lumbar spine, but as soon as you lift overhead, this skill suddenly evaporates? You crush core work every day and have a 6-pack chiseled by Zeus himself, yet you still can’t resist lumbar hyperextension as you move into shoulder flexion? You’re probably baffled.
💪Your shoulders could be the culprit! Check out the clip for an explanation.
🚨Keep in mind that lumbar hyperextension (i.e. arch low back) and excessive lumbar flexion (i.e. rounded low back) are only “bad” positions when moving heavy weight! It’s actually quite important to acquire sufficient range of motion to move into these positions, just not when lifting heavy. Come back and check out Thursday’s video for a great lat release!
⁉️TAG SOMEONE WHO ALWAYS ARCHES THEIR LOW BACK WHEN LIFTING OVERHEAD!
CORE, GLUTES, HAMSTRINGS
As I’ve talked about in a previous post, the Swiss ball is a tried and true piece of exercise equipment that accomplishes a lot of tasks. If you’re looking for an efficient way to isolate the hamstrings, glutes, and low back with just body weight, this is one of the best ways to do it. And don’t think bodyweight means easy because the single leg variations are brutal.
The videos aren’t performed in any particular order as certain positions may be more difficult for some than others. If you’re using the ball for isometrics, keeping the knees with a very slight knee bend will likely put the most load on the hamstrings. Keep the ball close if you want more glute activation. If you’re feeling brave, try 3-4 sets of the single leg curl that @dr.nicolept shows at the end while keeping your hips high.
Are you team Swiss ball?
TRX AROUND THE WORLD: The fabled 3 rounds of total body genius by the Equilibrium brothers got sampled by @kelseyravenmiller today she broke the records! Try this guys. Its 13 x TRX basic exercises, 10 reps on each for 3 x rounds. Hands down the best workout we've created so far:
TIME YOUR ROUNDS. Kelsey knocked out a 5:36!
Single Leg Squat
Swings (this is 20 reps so 10 each side)
Single Leg Lunge
12 2368 hours ago
Strengthen your OHS positioning using the Crossover Symmetry System and this drill from @lapolivka11 🙌
One of the things we do at @cspstrengthcamp is pair our main strength movement for the day with a mobility drill that will compliment the movement we’re focusing on. This month, Zercher Squats are our squat variation on Mondays. We compliment these with some type of hip end-range mobility training.
Bear Sit and Frog position are two of my favorite ways to pinpoint the hip capsule and work on internal and external rotation. Today, as @serenigirl demonstrated above, we worked on Hip Internal Rotation End-Range Lift-Offs from Frog. The goal here is to get clean femoral rotation without compensating with hip hiking or spinal sidebending. Perform these for 3-5 reps of 5-10 second holds as a warm-up drill of squat accessory movement. Great work, Paula! #controlyourself#cspfamily@functionalrangeconditioning@functionalrangerelease@parfourperformance