Who doesn't love to run and eat pizza 🍕🍕
So this normally goes something like I run 15 or so at a comfortable pace then I go into my run/walk part, while incorporating food. So I flipped it so that I would do my run/walk first then the easy miles until I hit either 30 miles or 5 hours....which ever came first!😲🤪 I ate grapes and pizza every few miles while hydrating. 🍇🍕 First time I've tried whole foods like this into my long run (first slice was 6 miles in @ 6am🤣🤣 swipe ➡️ to see me in action) Body felt fine and didn't have any issues. 👍👍But my legs weren't too happy about the later miles. Miles 18-22, my body kept wanting to take breaks and by this time the sun was out and it was already in the 80s, humidity in the 90s. So I took breaks when I really needed it and just kept putting one foot in front of the other. Had a second wind after that when we stopped home to grab the ice cold water! Glad that is done!! 💜🏃♀️😁 .
Also, Matt biked the entire time...yea let me reiterate that. He bike for 5 hours y'all! 🙊🙉 I'm lucky I have someone who supports and encourages my crazy life! 💕😊
Two brown guys trying to say "Shaveer" without sounding white.. Dafaq tough times mate.
2 19an hour ago
Having low back pain during your glute bridges? You're probably over-extending your lumbar spine, and have poor pelvic position. .
(SWIPE LEFT FOR PICS). In the first couple bridges, you'll notice that my low back is curved upward, in other words, I have too much lumbar extension, and my spine is not in it's neutral position. .
In addition, my ribs are flared out, and there is very little involvement of my core muscles. My Pelvis is tilted anteriorly, and I'm feeling this one in my back and hamstrings. Hardly anything going on with the glutes. .
In the second half of the video, I start by tilting my pelvis posteriorly. Think about pressing your low back into the floor, and feeling those deep core muscles like your transverse abdominus engage. Tuck your tailbone, and squeeze your glutes as you lift off the floor, one vertebrae at a time. Maintain the pelvic tilt all the way up and squeeze and hold at the top, and come back down, one vertebrae at a time. .
You'll feel that one in your glutes, no doubt. .
0 23an hour ago
Contact me to set up your free fitness assessment.
1 8an hour ago
i don’t know what happened to the lighting, but i actually like this!! 😛
Back day! A PR for me today, #205 4x6. Rack pulls are great for strengthening the lower back. These are helpful if you’re trying to go heavier on your deadlifts, being that you’re able to push more weight since you’re not pulling the bar from ground level. Position the bar just below the knee, just above or mid thigh, keep the spine neutral with a natural arch. Give it try! 💪🏽
2nd WEEK ✅💪🏽🦁 GREAT WORK TODAY LADIES!!! Feeling good... moving good... all is GOOD!!! Now let’s just keep it going!!! YUHHHHH!!!
2 18an hour ago
Long run Saturday ✅⠀
14 miles today and my longest run of 2018. I enjoyed the company of my gal pal for the first seven and then flipped on the tunes for the final segment. I did a little snacking, a little hydrating, and a lot of running. 😆⠀
I kinda forgot how much the long run takes out of me! But I felt pretty darn good through the whole thing. I’m hoping this trend continues as the miles climb!⠀
Now it’s time for all the 🥨🍳🥞🥓🍕🥗🌯☕️🍪 and a nice 💤. ⠀
Are you running this weekend?⠀
P.S. Shoutout to my fave bloggers taking over Chicagoland this weekend! FOMO is real. 😘⠀
P.P.S. GOOD LUCK to my friend @miraliaben at IMLP! 🏊♂️🚴♂️🏃♂️
8 33an hour ago
Sorry some of these are a little off centered, my phone doesn't let me adjust the video like my iPhone did. .
Since I have dominant quads & lagging hamstrings and glute max, alot of my leg days are focused on those weaknesses. .
Legs are my weakness. I struggle with lumbar lordosis & tightness in my glutes, adductors, & hip flexor complex. Leaving me in pain after certain exercises. So I have to modify. .
All of these exercises are great for your glutes, hammies, quads, & adductors. Without these muscles being strong you set yourself up for imbalances & your major compound lifts like conventional deadlifts and squats will be hindered. .
Train smart, I focused strictly on volume for these exercises, which is why my weight is very light. I dont count sets, I go until I can't go anymore when it comes to my volume days. .
I don't think shrugs are the best way to train your traps. However as with most things there are many different types.
The bar being in front of the body gives a good range of motion, are easy to perform and allow for good weight loading.
If the bar is behind the body you'll find that if you're anything like me the range of motion is decreased because you have to pull the bar around you butt. However the bar moves in a much more natural path in comparison to the bar being in front of the body. As before it allows for a good amount of weight to be loaded onto the bar.
However if you want a secret option C that combines both, use dumbbells. You get the best movement path for targeting the trapezius, combined with a large range of motion. However with dumbbells you will find it a lot harder to do as heavy.
As you can see they all have their drawbacks and benefits, so when trying to train your traps for growth, try to include a few of them to target the muscle fully.
It’s Saturday...don’t just stand there, bust a move 🕺🏻————————————————————————As an athlete, your best ability, is availability. Sport is unpredictable. Your training should help to prepare you for that unpredictability. 👊🏼 ————————————————————————
Aside from being a badass dance move, this is just another exercise ensuring my athletes are preventing unnecessary injuries, staying on the court/field, and are prepared to be strong and mobile in every conceivable position.
Move with purpose, and plan for everything.
4 1271 hours ago
🌴Beach Body Workout 🌴
Beach training is one of the most underrated training venue. However the sand is the best training you can do for your body. As it provides a suitable surface for shock absorbency and hip flexor reactivity.
Because of the unstable surface of sand we are forced to create stability in our joints through our muscles.
Grab your bikini, ditch the shoes and dodge the injuries.
Is there such a thing as a 'Fat Burning Food'? 🤔
There are still loads of claims that certain foods will help you to burn fat, but are they true or not? 🤨 . 😯 The answer might surprise you 😯 . 👇 Find out in this short video below. 👇
Little holiday upbeat core burner, tagged this workout onto the end of my workout this morning 💪🏽 - Oblique mountain climbers - Bicycle crunches - All around the world thrusters
- Heel taps
- Plank shoulder taps - Hip pop ups
Go for time or reps 👊🏽
I went by reps (20 of each for 3 rounds) because thought my timer might annoy everyone 🙈 #holidayworkout#coreworkout#abs#finisher#workout#moveyourbody
It still gets me every time I see our great flag flowing in the breeze. Never forget those that have shed their blood to let her fly in total freedom................. 🔫 🔫 🔫 🇺🇸
7-9 Aug Pistol/Carbine Nevada SOLD OUT
6-7 Oct Combat Carbine Ohio
Check out warhogg.com for more details
Follow me @warhoggtactical and Duco @wardoggduco
Email or DM to get more details on hosting a class in your state. 🇺🇸 🇺🇸
See our videos at www.warhogg.com
You can keep focussing on all the difficulties, failures and pain you’ve been through in the past - or you can focus on now and allow those experiences to make you stronger, wiser and move forward with new purpose and determination.
The World and life doesn’t wait around for us to recover from hardships, we have to keep moving forward or we get left behind.
7 6702 hours ago
Does EMS really work❓
💪🏼 After not training for 6 weeks due to bronchitis I am popping veins after 1 strength session ‼️
Wesmen #volleyball star @dyckadrian setting a PR on his trapbar dead. ~335lbs x 3 w/ 2 chains. We are excited to see his vertical jump improvements based off of strength development and NOT overly complex jumping exercises! 💪🏾🏋🏼♂️🏐
Awesome work Adrian!
1 392 hours ago
Awesome swim out this morning with Alex Guy
2416m in the new wetsuit was awesome! Perfect conditions down at Whitlingham lake this morning 👌🏻🌞
Few shoulder niggles today but not surprising after a hard weeks training.
Looking forward to some much needed rest and recovery tomorrow
Can’t wait to to support my lady with her race tomorrow morning! @misso30 😍💪🏻
Nap mint nap keresem... hogy mi a titok... de sehol sem bukkanok rá arra a bizonyos csoda gyakorlatra, vagy csodatápra, amitől hirtelen megindul a fejlődés... amivel ledől minden gát, és olyan erőm lesz mint egy csillagharcosnak.
Mert nincs titok.
Idő kell, türelem, kitartás, és fegyelem. Na meg kemény munka.
Persze, van akinek könnyebben jön a siker -legyen szó bármiről- de attól meg annak az embernek is tennie kell, hogy utána azt mondja a többi ember “perszenekikönnyű”...
Tessék szépen küzdeni a célokért és ne a rövidebb utat keresd vagy a kibúvót, hogy miért nem futsz neki...
Keress inkább olyan embert aki téged motivál, és aki segít abban hogy élérd amit akarsz! (Mellékesen elég vicces hogy az állvány tetején derült ki hogy nem bírom jól a magasságot😂)
🎧: My Own Grave - As I Lay Dying
Clips from yesterday’s ham/glute session. Give the workout a try if you’d like:
👉🏻Laying curl - 4 sets, 20/16/12/10
👉🏻Back squat - 5 sets, 16/12/10/8ish/failure
👉🏻Seated leg curl - 4 sets - 20/16/12/failure
👉🏻DB Stiff leg deadlift (not shown) - 4 sets - 16/12/10/8
👉🏻Step up - 4 sets - 20/16/12/10
👉🏻Abductor machine(not shown) - 4 sets of 25
👉🏻Glute kickback machine(not shown) - 4 sets - 20/16/12/10
I’ll keep it real and remind y’all to stay tight when squatting. I sometimes get a little too excited and let loose when things get pretty heavy, and I tweaked my back yesterday under 405 so I had to cut the set short. I wasn’t nearly as strong after the fact but still had to get the workout done. It hurts like hell today but I’ll be fine in a day or two.
Like I said the point is just to remember we aren’t there to just move weight. Train with a purpose and keep in mind which exercises you can get away with breaking form during and which ones you can’t. Train hard, train smart, get huge 💪🏼—————————————
Today we’re having an event for the gym I’m a trainer at! It’s been so fun meeting people and we also have lots of sweet treats from @amyscupcakeshoppe!
If you’re in the MPLS area, you can still stop by until 1 PM!
Also can we talk about how cute these @queeniekebrand leggings are?!
5 522 hours ago
My Friday happy hour was extra happy thanks to Risa, @boditree_pilates_and_healing. I had been craving a private session to go deeper into my own body. I was wanting a meaningful session like those I give clients. Not just a bunch of random exercises. I loved that after 28yrs of doing Pilates, learning from many movement masters, Risa was able to challenge me and give me new knowledge. It’s so refreshing! I was finding new connections into my lats and side body. My head and cervical spine felt supported. By the end of our session, my body felt entirely different. Thank you Risa, for custom designing a session for me! It was so fun to be the student, learn more and to have you share your knowledge with me. You are a brilliant teacher and I’m proud we are colleagues.
6 272 hours ago
I’ve been asked by various people to write a training programme for pregnant women and have spent hours upon hours thinking about how I could make this work. But the more I experience and the more I learn, I find it’s simply too individual a path to try and dictate in any sort of generic way so I’ve reluctantly said no. However I do believe there needs to be much more information out in the world for this community of women around how to train their bodies before, during and after pregnancy. So what I am going to do is write an ebook - everything a woman should know if she wants to train safely and intelligently throughout her pregnancy. It won’t tell you what to do, but it will contain heaps of information that you can apply to whatever training you’re doing. If there are any particular questions you have on this topic or areas you’d like me to cover as I get writing let me know..... #pregnant#pregnancy#trainsmart#education#ebook#32weekspregnant#notinthispicturethough
10 1172 hours ago
After a lot of road running this year I'm heading back out onto my local trails for tomorrow morning's @trainasone Economy Run. With the @centurionrunning Wendover Woods 50 miler to train for I desperately need to get more hills in my legs. Tomorrow the hill prep begins. Next weekend, Butser Hill or Kingley Vale for some decent elevation gains and beautiful scenery. For now, I'm consulting my trusty (and battered) OS map to decide upon a short sharp hill around Stansted Forest to get some hill reps in during the time I have available in the morning. Bring on the reps!
💪The Mind Muscle Connection (MMC) is something that more experienced weight lifters and high level athletes are better acquainted with and indeed better at establishing than their less experienced counterparts
Whilst lifting weights is a very physical act to observe, we know that all movement begins at neural level. Along this pathway your ability to consciously 'feel' a contraction has been shown influence how much you engage a given muscle
With practise this can be a useful tool to develop muscles you find hard to contract, which can subsequently benefit your performance. For example, you may find that your shoulders and triceps take over during a heavy bench press, and you may find it particularly hard to feel or pump the chest muscles. Another common area people struggle to develop is the rear delt, the small muscle at the back of your shoulder
To develop your Mind Muscle Connection you're going to isolate the muscle you wish to target, thus removing dominant muscles from the picture. Select a weight that will allow you to complete a higher number of reps (20+) and when you complete the movement, really focus your attention on the muscle you want to develop, try to feel the muscle contraction, squeeze the muscle as you contract it. Putting your hand on the muscle can help focus your attention to that area also. A higher number of repetitions allows you to practise contracting the muscle over and over, developing neuromuscular adaptations and it pumps more blood to the area (muscle pump).
Becoming more familiar with these feelings can help you better contract the muscles during your compound lifts, and will help in developing and all-round, strong physique👍💪🏋️♀️